The Mindful Body During mindfulness practice,
Especially when you're just starting out,
The body can grow anxious,
Restless,
Or agitated.
To help with this,
You can learn to respond to those sensations with compassion and gentleness.
In this practice,
You will work to offer kindness and compassion to the body.
You can use this method of calming the body during periods of mindfulness practice,
At various moments in your daily life,
Or whenever you notice difficulties arising.
Allow the eyes to gently close,
And make any adjustments to the body that feel helpful.
As you breathe in,
Reach the spine up.
With the exhalation,
Relax the muscles.
Take a few deep breaths like this to arrive in the body,
Inviting energy,
And encouraging relaxation.
Rest in awareness of the body for a few moments.
You can use the practice of observing points of contact,
Or scanning the body,
To help yourself settle.
Don't force the mind to do anything.
Relax into present-time awareness.
Connect with your intention to be calm and at ease.
Although there may be tension,
Anxiety,
Or discomfort in the body,
Recognize your own natural wish for the body to be comfortable.
Begin offering a few phrases of loving-kindness to the body.
These phrases serve as a way of connecting with our own intentions to care for the body.
Try saying them slowly,
Connecting with the words and their meanings.
You may try offering a phrase with each exhale,
With the intention of cultivating care.
Offer these phrases.
Inhale.
May my body be at ease.
Exhale.
Inhale.
May my body be healthy.
Exhale.
Inhale.
May I be at ease with the body.
Exhale.
Continue with one of the phrases that fits your intention at this moment.
Tune in to specific parts of the body that grab your attention,
Whatever body part comes up.
Offer a few phrases of loving-kindness.
Inhale.
May my body be at ease.
Exhale.
Inhale.
May my body be healthy.
Exhale.
Inhale.
May I be at ease with the body.
Exhale.
Open your awareness to any part of the body that is experiencing difficulty or pain,
Recognizing the discomfort.
Offer a few phrases of compassion.
Compassion is simply attending to pain with a tender and open heart.
Try using these phrases.
May my body part be free from discomfort.
May I care about this discomfort.
May I be present for this discomfort.
Try it with breath.
Inhale.
May my back be free from discomfort.
Exhale.
Inhale.
May I care about this discomfort.
Exhale.
Inhale.
May I be present for this discomfort.
Exhale.
Open the awareness again.
Where else are you feeling discomfort?
Offer phrases of compassion again here.
Inhale.
May my body be free from discomfort.
Inhale.
May I care about this discomfort.
Exhale.
Inhale.
May I be present for this discomfort.
Continue these phrases with as many uncomfortable body parts as you need.
Return your focus to your body,
To the slow inhales and exhales.
And start to take a little gentle movement in the body,
Perhaps through the areas where you were focusing but were a little discomfort.
Gently move and feel the energy return to these uncomfortable places.
And hopefully you have found a sense of comfort through this practice.
Gently open your eyes.
