Hello community and welcome.
This is going to be a meditation that is focused on helping you resting with your body and becoming reacquainted and more comfortable feeling into your body.
So if you can settle into a comfortable position,
Whether that is seated,
Lying down or standing,
And really focus on trying to make your body feel comfortable.
So allowing it to take whatever stance or posture feels good and really take your cues from your body in this moment.
So settling the mind,
Allowing your awareness to transfer from whatever it was just doing to right now in the present moment and allowing yourself to move from your head space and drop the awareness down into the body.
And with love and curiosity,
Asking yourself,
What do I need in this moment?
What would feel good?
And if you can,
Giving that to yourself,
Maybe that means lying down or putting a hand over your heart.
Taking deep breaths or resting the eyes.
Now bringing your awareness to both feet,
Seeing what there is to notice in your feet today.
Maybe noticing the temperature.
Perhaps the feel of socks or shoes.
And if the mind wanders,
Which it will,
Gently bringing your awareness and redirecting back to the feet.
Nothing else to do in this moment.
Letting go of the feet and letting the awareness move up through the ankles,
The small bones and tendons,
Allow your feet to move.
Your legs,
Calves and shins.
And if for any reason it's too painful or difficult to focus on a particular area of the body,
Respecting your body's needs,
And you can always just focus on the breath and redirect the attention to the body when it feels comfortable.
And once again,
Allowing the awareness to travel up to the knees,
Upper legs,
Thighs.
Realizing what it's like for your body to take up space in this moment.
And paying attention to whatever thoughts or feelings come up around that,
But allowing them to pass.
Watching and allowing without judgment.
Now,
Letting the awareness rest on the belly.
Again,
Feeling yourself taking up space,
The organs inside your belly.
What sensations are there to feel in your belly right now?
Perhaps you can feel the movement of digestion if you just ate lunch.
Perhaps hunger,
Tenseness,
Or contentment.
And whatever's there,
Once again,
Trying to just let whatever is be without clinging or resisting whatever's there.
And to the extent that it's possible,
Noticing without judgment,
Because that's a practice.
And if it's not accessible to you in this moment,
That's okay.
Perhaps even creating a wish or an intention to be less judgmental about your body.
The lower back,
Noticing with curiosity,
What is there to feel in my lower back?
Perhaps there's pain in my lower back.
Noticing the weight that it's been carrying.
And allowing the tension to move up to the mid and upper back.
Allowing the spotlight of your attention to rest there.
And if there's not much to feel,
Placing your attention there as if there were something to feel.
Letting go of the back and bringing the attention to the front of the chest.
Perhaps feeling the broadness of the collarbones.
Your chest taking up space in this world.
What does that feel like?
Perhaps noticing the gentle undulations of the chest as breath enters the body and fills it with air and life force.
And again empties.
What's there to notice in your chest area?
Now letting go of the chest and bringing awareness to the shoulders.
What's there for you right now?
Perhaps noticing tension or relaxed sensation.
Noticing not with the intention to change but simply to notice.
Simply to notice.
What is here?
What's showing up?
Bringing the attention once again down the upper arms.
The elbow and crease in your arms.
Lower arms.
Wrists and hands.
Perhaps it's easier to notice sensations in your hands than other parts of the body and maybe not.
Perhaps if you really feel into the intricacies of the sensations in your hands.
Maybe you can even feel a pulsation.
Is there a difference between how your pointer finger feels versus your pinky finger?
How granular can you become with your awareness?
Letting go of the hands and bringing attention to the neck.
Noticing sensations of swallowing.
It may be really difficult to put all of this attention and awareness on the body.
And if that's the case,
Giving yourself some compassion for the struggle you're feeling right now.
It's not always easy.
And just being aware of whatever is coming up.
Your whole experience.
And thank yourself for showing up today.
Now bringing the face into awareness.
All the parts that make up the face.
Seeing the tongue in the mouth.
Seeing if you can notice any tastes or sensations.
The lips.
The eyes.
The eyes.
The eyes.
Space between the eyes.
Observing your body.
Bringing awareness to the scalp.
And the hair on your head.
Can you feel your hair caressing any other parts of your body?
And if so,
What is that sensation like?
Now bringing your whole body into awareness from the top of your head all the way down through the tips of your toes,
Holding your entire body in awareness.
And if possible,
Loving,
Kind awareness.
What wishes do you have for this body?
Perhaps sending a kind word to your body or an expression of gratitude.
Something that feels authentic.
Thank you for carrying me throughout the day.
Thank you for the ability to allow me to interact with the world and do the things that I care about.
Taking care of children or pets.
Sports or hobbies.
Thank you.
Whenever you're ready,
Allowing the eyes to open if they were closed.
Bringing movement to the body.
Thank you for joining me today and I hope you have a great rest of your day.
