Hello,
I'm Heather Cameron and thank you for joining me.
Let us begin with closing or softening our eyes and sitting comfortably with our feet on the floor.
Check in with our bodies and relax.
Begin by simply being aware of everything that is being experienced right now.
Become aware of the sounds around you,
The temperature of the air that surrounds your body,
The weight of your body on the surface that you're sitting on.
Notice if it's soft or hard,
The feeling of your feet on the floor and how the floor grounds you to the earth.
Now solely focus on your breath,
Noticing your breath as it moves in and out,
And all the sensations of the breath,
The temperature of the air as it comes into your nose,
How your chest and stomach rise and expand with every breath,
Nourishing your body,
Feeding your lungs with oxygen,
Giving your whole body life.
Breathe it in,
Cherish it,
And breathe it out.
Turn your mind towards how it feels to exhale,
How your breath is warmer as you exhale,
How your chest and stomach fall gracefully,
And the breath gently drifts out of your lungs.
Focus on your breath.
If your mind wanders,
As minds tend to,
Don't get frustrated or distracted.
Gently bring it back to your body,
And its breath.
In this meditation,
We will bring awareness to the body in different ways,
Different aspects of the body,
Different sensations.
If you become uncomfortable at any time,
Or get lost or sidetracked,
Just come back to focusing on your breath.
Feel the density of your body.
Feel it in location and space.
Perhaps in some places,
It feels very thick,
While other places may feel light and airy.
But notice everything is contained in the boundaries of the body.
Notice the sensations in the body.
Where are they located?
What are they like?
Letting the mind drop into these sensations.
Letting the mind be those sensations.
Bringing awareness to the feet,
The soles of the feet.
Feeling the sensations in the soles of the feet.
The texture of your socks,
Your shoes,
The floor.
Feel your feet planted on the floor.
Feel the connection between your feet and the earth.
Become aware of how that connection feels.
Notice everything that is contacting your body.
The air on your skin,
Your clothes.
Let your awareness scan through your body.
Fully allowing your awareness.
To be your attention.
Be the sensations.
Be the body.
If there are thoughts that keep entering your mind,
Gently guide them back to the body and to your breath.
The sensation of breathing and the awareness of your body.
Notice where your attention is naturally drawn to in the body.
Which sensations draw your attention?
Give yourself permission to be there.
Perhaps the body is very still.
Perhaps there may be some movement in the body.
Just let it happen.
Your attention is completely on your body.
Perhaps your attention is drawn to the sounds outside of the room.
Traffic,
Construction,
Voices,
Rustling.
It doesn't matter what's going on out there.
Fully focus on the experience in your body.
An experience of being in the body.
Sensations come and go.
Some pleasant,
Others not so pleasant.
Do not resist anything or judge how you feel.
Simply be.
Notice everything that is being experienced in the body.
Perhaps some emotions are present.
Where are these emotions located in the body?
Where are they held in your body?
Feel the emotions as sensations in the body.
Allow them to be part of you.
Not resisting or pushing things off for another time.
Accept your experience as it is.
Only yours to have.
No one else's.
Experience the sensations of your body.
And mind.
They are only sensations with no meaning.
Not minding what the mind says.
Be the body.
Be fully in the body.
Perhaps we notice that there is some tension in the body somewhere.
Be present with that tension.
And let the body relax.
Consciously relax every part of your body.
Let your shoulders drop.
And the tension melt away as you exhale.
Jaw relaxed.
And the muscles in your face become smooth and flowing.
Where else is your body holding tension?
Feel that tension.
And release it.
With several deep breaths.
Now experience your body as a whole.
Direct your awareness to what's going on within your body.
Your breath that gives your body oxygen.
Your blood flowing through all of your limbs.
Your heartbeat that connects it all together.
Your whole body.
Feel your body as one.
Allowing your body to be heavy.
Allowing your mind to be your body.
Take some deep breaths.
And as we gently and gradually come out of this meditation know that throughout the day you will be more grounded and more present.
Taking your time gently wiggle your fingers and toes or turn this meditation off in preparation for sleep.
Taking time for when you're ready.
