A 25-Minute Meditation For Connecting Body And Mind

Sit in a way that keeps you alert,

But not rigid.

Sense into how best to sit to feel the whole body in a clear,

Relaxed way.

Soften into that.

Get a sense of feeling your body from the inside out,

Settling in at the level of sensation.

Get in touch with two sets of sensations.

One,

The pressure of your body on its seat.

And two,

The sense of being upright and balanced.

How do you know you're sitting?

And how tall and wide does your body feel?

Pay attention to the texture and tone of your body through feeling the sensations in your hands,

Around your eyes,

Forehead,

And mouth.

Through a balance of alertness and relaxation,

Bring these and any other areas of your body into a state of open ease that isn't tense,

But is awake.

Feel the rhythmic sensations of the body breathing.

Follow the rise and fall,

The in and out of each breath.

Stay particularly aware of your body as you begin to also notice thoughts and mental impressions that are coming and going.

Let them move through your mind and heart as a flow,

Seeing if you can avoid getting involved with their topics.

Be curious about the mental impressions as an object.

Try to notice when a thought ends and when a thought begins.

Let your awareness take all of this in.

Once again,

Feel the pressure of the body on its seat or the ground.

Feeling your body from the inside out.