Welcome,
To this guided meditation for embodied awareness.
Before we begin,
Just take a moment to find a comfortable position.
There's no need for a specific posture,
Whether you're standing,
Sitting or lying down.
The key is to feel both relaxed and aware.
Ensure your body is open at the front,
And if you're sitting or standing,
Roll your shoulders up and back.
If you're lying down,
Let your shoulders relax into the floor.
Maintain a gentle length in your spine without becoming rigid.
Soften your face,
Jaw,
Shoulders and your belly.
And this balanced posture of relaxation,
Alertness and awareness marks the beginning of our embodied awareness journey.
First,
Let's begin by taking three breaths.
Breathing in through the nose.
And taking a long,
Relaxed exhale through the mouth.
Again,
Take a breath in through the nose.
And take an even longer,
Relaxed exhale through the mouth.
And for our last breath,
Really breathing in deeply through the nose.
And seeing if you can let out all the air in your lungs during this last exhale.
And just notice how your body feels right now.
There's no need to change your thoughts,
Emotions or sensations.
Just observe them.
And how does your body feel at this moment?
Tune into any physical or mental sensations.
Where do you feel tightness or tension?
Where do you feel ease or relaxation?
Slowly notice what's present.
And as you settle into this embodied awareness,
You may close your eyes or keep them open.
Continuing to focus on your body.
Just observe what's present and let it be.
Thoughts or emotions may arise.
Just allow everything to exist as it is.
Just holding it in your awareness and cultivating curiosity around it.
Now take a deep breath in through your nose.
And as you exhale,
Let out a sigh.
Release any tension as you breathe in and out.
Repeat this a few times.
Really opening the front of your body on the inhale and softening on the exhale.
Let your breath find its natural rhythm and take a silent moment to notice your bodily sensations.
Don't think about them,
Just feel them.
Now feel the contact with what's supporting you.
It could be a chair,
Cushion,
Bed,
Floor,
Or ground.
Sense into your feet or your seat.
Feeling grounded.
Notice the pressure or weight of your body.
What does that sensation feel like?
Thoughts or concerns may arise and that's okay.
The mind often thinks about the past or future and comments on the present.
But the body is always in the present moment.
When thinking happens,
Gently bring your awareness back to your body wherever you can tune into it the most.
Focus on your breath as it flows in and out.
Take one or two deep breaths through your nose to connect with this process that's always happening.
Notice your belly rising and falling with each breath.
Keep this up and if it helps,
Place a hand over your belly button to feel this movement.
If the breath is hard to follow,
Focus on your body's contact with what's underneath you or on any part of your body that brings a sense of ease or connection.
If you're staying with the breath,
Continue to observe the inhale and the exhale.
Embodied awareness allows us to stay present by using the body,
Breath,
Or sensory experiences.
This isn't about pushing away thoughts or emotions,
But rather it's about grounding our awareness in the body.
Take a silent moment to rest in this embodied awareness,
Bringing your attention into what's happening in your body right now.
As we conclude this meditation,
Take a moment to appreciate yourself for practicing.
Remember that you can always reconnect your body,
Breath,
And sense of groundedness to create spaciousness,
Ease,
And rootedness.
You may now open your eyes and begin to move your hands and feet.
Reconnect with your surroundings as we finish this meditation.
