Hello,
Beautiful soul,
And welcome to this five-minute meditation for body awareness and relaxation.
You can go ahead and find a comfortable place to sit,
Closing the eyes or gazing down towards the ground.
Take a deep breath in through the nose and out through the mouth.
Lengthen your spine and relax your shoulders.
We'll practice a body awareness method for the meditation today.
I will name certain parts of the body.
This is merely an invitation and a suggestion.
If it feels more comfortable to think of a different part of the body,
Then I encourage you to do so.
We'll begin by bringing the awareness into the hands.
You may feel this as a particular sensation in the hands.
Perhaps when you think about the hands,
You feel a warmth or a tingling sensation.
Perhaps you just simply think about the hands or feel their weight in your body.
Any or none of these sensations is good,
And notice if it feels comfortable to keep your awareness in this part of your body.
Perhaps if it doesn't feel comfortable,
You can explore as to why this is.
And any time during the meditation that you feel your mind wander,
You can gently and lovingly say,
That's okay,
That's what the mind does.
You can bring it back to the sensation of awareness in your hands.
Centering yourself in your body in the present moment,
Noticing again if the mind has wandered,
To say that's completely okay,
And to bring the awareness back to the body,
Back to where you are right now,
Into presence,
Noticing if the sensation in your hands or whichever part of the body you have chosen,
Noticing if this sensation feels different,
Or the same to the beginning of our practice.
Do you feel the weight of your hands?
Do you feel a sensation?
Any or none of these things are good,
And can all help you come into presence with the body at any time during the rest of your day.
You can pause,
Take a breath,
And send your awareness to your body,
To this present moment that we are gifted in life.
You can go ahead and take a deep breath in through the nose,
And breathe out through the mouth.
Perhaps you like to wiggle your fingers and gently open your eyes.
Enjoy the rest of your day.
