Body Awareness With Megan Ross

Welcome,

My name is Megan and I'm honoured to be guiding you through this 30 minute body awareness practice today.

Before we start,

Just a reminder that now is the best time to silence any notifications on your phone or devices.

And then using any props that you may have,

Such as a cushion to support your back.

And feeling free to make any adjustments at all throughout the practice,

But you always remain really comfortable.

So once you're feeling settled and supported,

The invitation is to gently close down the eyes.

Just acknowledging whatever it has taken for you to make space in your life to be here today.

Maybe just taking in a deep breath.

And on the exhale,

Just letting go of any tension that you've been holding on to.

Maybe taking a few more deep breaths like this before we start.

Letting go of any expectations for this meditation.

There's no such things as good or bad meditation.

We're just trusting that our bodies intuitively know what is needed.

And whatever meditation you may experience is just perfect for you today.

Let's begin now by noticing our breath without changing it or forcing it in any way.

Just noticing the natural rhythm of your breath moving in and out of your body.

Just noticing the journey the breath makes as it travels in through your nose and down the back of your throat and into your chest and back out again.

Just noticing the subtle movements your breath creates in the body.

Expansion and contraction of your chest.

Movement of your shoulders rising up and down.

Even a very subtle movement of your head.

As it balances ever so gently on your neck.

I invite you now to take control of your breath as you deepen it,

Guiding your breath down into your belly.

Just noticing the belly rising with the inhale and just softening and falling with the exhale.

Breathing this way engages our diaphragm which is a powerful way of relaxing our nervous system.

You can choose to take some deep belly breaths like this at any time during the day.

It will help to relax and calm your body and your mind.

I invite you now to lengthen your exhale if it feels right for you.

Just so that it is slightly longer than your inhale.

There is no need to be precise here.

Just setting an intention to have your exhale slightly longer without straining in any way.

During the practice today we'll be using different anchor points to rest our awareness on.

At the moment the anchor is your breath.

Just feeling your belly rising on the inhale and falling on the exhale.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

I invite you now to take control of your breath as you deepen it.

Do it with a big sigh.

If that feels comfortable to do so.

Just releasing any tension.

Taking another big breath.

If that feels good.

And releasing the tension with a big sigh.

And moving your awareness down to your belly.

And moving your awareness down to your belly.

Noticing any tension that might be here.

And gathering up any tension.

And your next inhale.

Feeling your belly rise.

And letting all the tension go with a big breath out.

And wrapping your awareness around your back.

And wrapping your awareness around your back.

Scanning your spine.

From your neck.

All the way down past your upper back.

All the way down past your upper back.

All the way down past your upper back.

And your next inhale.

Scanning your spine.

From your neck.

All the way down past your upper back.

And your next inhale.

Scanning your spine.

All the way down to your mid back.

All the way down to your mid back.

And down to your lower back.

Just feeling for any tightness.

Just feeling for any tightness.

As you go.

And then releasing any tension.

And your next exhale.

And scanning your awareness down your legs.

You do such a great job of supporting you throughout the day.

Connecting you with Mother Earth.

Just noticing and relaxing your thighs.

And allowing them to become heavier and heavier.

Sinking deeper into your support.

And moving your awareness down past your knees.

To your calves and your shins.

Loosening your ankles.

And allowing the soles of your feet.

To connect gently with the floor.

Your feet and toes.

Just feeling soft and easy.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And just all the way down to the tips of your toes.

Now that your body is feeling a little more relaxed.

I invite you to rest your awareness on your breath.

Using that as your anchor point.

And just feeling the air.

Just feeling the air flowing in and out of your nostrils.

Or feeling the back of your throat and in your chest.

And maybe feeling the rise and the fall of your belly.

Just finding the place where you most feel the sensation of the breath.

And placing your awareness there.

Remembering the breath is simply an anchor.

And remembering that the breath is simply an anchor.

And remembering that the breath is simply an anchor.

Not a place to focus on.

Just a place to return to.

Whenever you happen to remember.

And just as thoughts are rising.

And thoughts are very normal.

During the meditation.

You're not trying to push them away.

Just returning your awareness.

To rest on your anchor.

And just letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And letting go.

And just deepen your breath.

Just deepening your breath.

Becoming aware of your body.

Just feeling your body.

Making contact with the support beneath you.

Feeling your feet resting on the ground.

Just becoming aware of your surroundings once more.

Just keeping your eyes closed.

And bringing some gentle movement to your body.

Maybe starting by wiggling your fingers and your toes.

And in your own time,

Just gradually expanding that movement further to your arms and your legs.

And just stretching and twisting.

And just letting go.

And letting go.

And letting go.

And just stretching and twisting.

And moving in any way that feels right for you.

And from this place,

Just taking a moment to notice how you're feeling.

Just noticing if you're feeling a little more calm.

A little more connected to yourself.

And then whenever you're ready,

There's no rush.

Just very gently opening your eyes.

And just letting go.

And letting go.

And just letting go.

And just very gently opening your eyes.

And thank you for sharing your meditation with me today.