Welcome to this body awareness meditation.
For this meditation you may find a comfortable seat or you may lie down.
We are focusing on body awareness.
So find a posture where your body feels supported by the earth and where you can fully relax.
Once you've found your posture,
Let's first bring our awareness to our breath.
Place one hand on the belly,
Just below the ribs.
Notice that even in stillness,
This part of our body is active.
Most of our bodily functions,
Internal and external,
Happen automatically throughout our day.
We are always on the move and rarely pause to settle in and check in with our body.
Let us begin to scan the body to bring awareness and attention to our different parts from crown to toe.
Begin focusing on the top of your head.
Bring awareness to your scalp,
Your hair,
Your ears.
Work your awareness into your face.
Release any tension you may find in your third eye,
The space between the eyebrows.
Relax the tongue and the jaw.
Inhale deeply and on your exhale release any tension held in the head and face.
Now shift your focus to your neck,
Shoulders and arms.
With each exhale,
Relax your neck and shoulders down,
Letting them fall heavy.
Allow your arms to fully let go,
Allowing them to fall heavy.
Now notice the torso.
Bring focus to the heart space,
To the core,
To your side bodies,
To your back and to your spine.
This area houses vital functions.
Observe what stress it also holds.
Relax the chest,
Inviting energy to flow through the heart space.
Engage your core muscles,
Then release them.
With these spaces fully relaxed,
Re-invite in your breath,
Allowing it to fill up these spaces.
Let's focus on the back,
Giving it rest as the spine and back muscles support us daily.
Now bring awareness to the pelvis,
Turning our attention to our roots.
Release any tension held in the sacral space.
Relax the glutes,
Let the hips fully settle and open.
Now focus on the legs.
First,
Bringing your attention to the thighs,
Down to the knees,
Through the lower leg,
And then to your feet.
Release from your legs the weight that they carry,
Fully exhale any tension.
Tense the entire leg,
Thigh to toes,
Then exhale to feel the release.
Now take a few moments and let your attention be drawn naturally to any part of the body that needs it.
As we worked through this awareness exercise,
Maybe one body part began speaking to you.
Is there somewhere you feel pain?
Is there somewhere you're holding stress?
Is there somewhere you are carrying tension?
Allow your awareness to focus on this body part and simply breathe relaxation into it.
Continue to focus on this body part,
Allowing your intuition to guide you and your body to tell you what it needs.
Continue to breathe.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
Continue to relax.
As you begin to come out of this state,
Wake your body up slowly.
Remain aware of your current state of being.
If you are feeling the release,
The relaxation,
How can you bring this into the rest of your day?
If you are still feeling stress or tension,
Can you stay aware and continue to breathe into that sensation?
Take a deep breath in through the nose,
Open your mouth,
Sigh,
Exhale.
Whether seated or lying down,
Begin to slowly move the body.
Maybe wiggling your fingers and your toes.
Gradually moving the joints.
Rolling ankles and wrists.
Hinging knees and elbows.
Continue slowly waking the body up,
Taking slow,
Deep breaths.
Know that your body is a sacred vessel to do good work on this earth plane.
I invite you to hold space for your body today to take time to pause,
Breathe into your body,
And relax and release any tension,
Stress,
Or pain.
Thank you for meditating with me today.
