Welcome to this beginner mindfulness of body meditation Let's take this first few minutes to simply arrive into this space,
Into this moment by finding a position that allows you to be both relaxed and alert You can sit in a chair with your feet flat on the floor,
Lie down if that's most comfortable You can stand up or sit on a cushion or meditation bench.
There is no one right way to meditate.
What matters most is that your body feels steady,
Supported and at ease If you're choosing to sit cross-legged on the floor,
Here is a bit of extra guidance to protect your joints and support your comfort over time.
Make sure that your hips are higher than your knees and that your knees are supported from underneath.
This is very important We want to avoid letting our knees hang in the air which can put strain on the hips and create twisting pressure in the knees that is not safe,
Especially over time You can use yoga blocks,
Firm pillows or fold-in blankets under the knees for support This helps your body feel held,
Not efforting.
And while you are settling in,
I will share something personal.
I once had surgery on my meniscus after pushing myself in a full lotus yoga pose.
I didn't realize then that knees often do not give a yellow light but they go straight to red.
So please be gentle with yourself.
Feel free to pause here if you would like to adjust or gather any props for support.
And when you're ready,
You can continue to allow yourself to gently settle by taking a few cleansing and relaxing breaths You can give your nervous system a permission to gently shift gears from whatever you were engaged with before and before whatever comes next in your day Your eyes can gently close or rest softly on a spot in front of you,
Gazing downward Whether your day has been full,
Stressful or simply busy in your mind,
There is no pressure to shift anything right away.
You are here and that's enough To help yourself arrive more fully,
You can let your attention slowly move downward from the thoughts in your mind to the feeling of your body making contact with the ground,
The seat,
The floor or the furniture beneath you You can notice that steady,
Quiet support holding you It's important to acknowledge,
However,
That for some,
Bringing attention to the body might feel unsettling,
Especially if there has been trauma or chronic stress So if focusing on the body does not feel right at any point,
You're welcome to shift your attention to something more neutral or external.
The sounds in a room,
The feeling of air on your skin or the space around you For a few more moments,
Let's continue allowing your awareness to be like a feather descending to the ground,
Coming to rest on the sensations of solidity underneath you Then,
Like a fragrance filling the air,
Let your awareness permeate the entire somatic field of your body from the ground up to the crown of your head If you notice any areas of tightness in the body,
You might gently invite them to soften Breathing in,
You can bring kind attention to those sensations Breathing out,
You might allow for just a little more ease in the shoulders,
In the face Just softening what's ready to release Now,
Choose a home base for your attention for the rest of this practice This can be focusing on the whole body perhaps or on the sensations of your body breathing itself Perhaps where it feels most pleasant or easy to notice or you can focus on a specific area like your hands or feet if that feels most accessible today You can be mindfully aware of the sensations arising in that part of the body without visualizing or thinking about your body Let sensations be experienced simply as sensations and know that each time your mind wanders,
Which it will,
It is a moment of true mindfulness When you notice that happening,
Gently guide your attention back to your chosen anchor If your mind happens to be particularly active today,
You might also try mentally labeling what you feel in the body Words like tingling,
Pressure,
Tightness,
Warmth and whatever other words that describe what you are experiencing You can let the labeling be soft,
Maybe just 5% of your attention while the rest stays with the actual sensation Again,
When you notice the mind has drifted,
Meet it with kindness No need to judge,
Just notice where you went and gently come back to your anchor Now,
We're gonna start wrapping this practice up very gradually So if you would like,
You can place a hand over your heart,
Your belly perhaps or another part of the body that feels comforting Take a moment to acknowledge yourself with warmth for showing after this practice just as you are and then you might take a slightly deeper breath begin to wiggle your fingers and toes Take your time to roll your shoulders or gently stretch and when you're ready,
You can allow your eyes to gently open and take in the space around you Noticing whatever might feel different in you Noticing perhaps some sense of calm that you cultivated and may this small act of awareness ripple gently outward into the rest of your day or night Thank you
