Hi,
I'm going to guide you through a body wisdom process.
So this is where you begin to connect with body sensations,
Enhance body awareness,
And connected to emotions and thoughts and feelings.
So beginning the process with finding a comfortable seat,
Maybe laying down on the couch or on the floor or on a bed,
Being sure that you'll be uninterrupted,
Just allowing yourself to just let go and explore for a few moments.
And when you find yourself comfortable,
I would invite you to consider a challenging or troubling situation.
So something that you may be going through now or something that troubles you from time to time.
Just bringing a thought to mind about this circumstance,
This situation.
And as you start to consider the circumstance or situation,
This challenge or troubling time,
Start to see if you can tune into where in the body you might feel sensations.
Just noticing what you may be feeling.
And there's no limit to what the sensation is or where it is you might feel it in the body.
You know,
Some might feel a tightness in the shoulder or a sensation in the belly,
Sensation in the chest or on the back.
So just noticing where you're feeling your sensation that's connected to this experience that we've brought to mind.
And so if by any chance you feel sensations in a few parts of the body,
Find the one that you can sense the most,
The strongest will say.
Start to really bring your awareness into the sensation of the body that's representing this challenging situation or troubling circumstance.
So allowing yourself to really fully experience a sensation in the body wherever it may be.
Just feeling what it feels like.
And see if you can begin to bring your attention to maybe where the center point of the sensation is,
If there's a place of origin where it's originating from.
And as you find that center point,
Kind of its epicenter,
Allow your awareness to begin to expand outward.
See if you can begin to notice the outside edges of this sensation.
Does it have edges?
Is it a very defined shape?
Or do the edges kind of move and fluctuate a bit?
Just allowing yourself to notice and feel the sensation while you continue to breathe.
And just allowing whatever's coming up to come up.
Noticing if this sensation were to have a weight or a certain amount of pressure,
Can you identify what that weight or pressure might be?
And if this sensation had a temperature,
Can you identify what temperature it might be?
If it has one,
Is it cooler than the body or is it warmer than the body?
If you could measure it in degrees,
What do you imagine its temperature would be?
Just continuing to breathe.
Continuing to allow the sensation to be just as it is in this time right now.
Allowing yourself to experience if it has a weight.
If it has a shape.
And begin to notice does it have a texture?
Or if it was made of a material,
Could you tell what that material is?
You could experience the sensation as hollow or heavy.
It could feel as though it's made of stone or sludge or gooey.
Maybe it feels like it's glass or sharp.
Maybe metal.
So just noticing what you can sense about the sensation,
Just allowing yourself to breathe and allowing it to be just as it is in this moment.
And so as you're allowing the sensation to be exactly as it is,
As you just breathe and keep aware,
Take notice too if anything is changing about the sensation.
Noticing does it have any movement to it as far as say a vibration or a tingling?
Does it feel as though it's breathing or is it static and just still?
Just continuing with the breath,
Nice full deep breath cycles.
And as you're maintaining this awareness of the sensation,
I invite you to ask it,
Is it here for a reason?
Does it have information or a message to share with you?
Just allowing yourself to be with whatever information is coming,
Whether it's in words or in thoughts,
In images or just a knowingness.
Just seeing if the sensation is here to share.
If there's something that it wants you to know,
To realize,
To understand.
And so maybe something specific comes up for you.
It's great to take note of this.
Just hold it aside so you can explore a little deeper later.
And if nothing has come up,
Just knowing that sometimes the information,
We don't necessarily know in our conscious mind that the subconscious has received information,
This communication with the sensation and the unconscious mind.
And so just taking a moment again,
Noticing coming back to the sensation and expressing a gratitude for the message it has to share.
Just for it simply being,
For allowing you to explore it,
For allowing it to be present.
And just asking if there's anything else that needs to be known.
Is there anything else that can be done to allow the sensation to come to rest?
Maybe even going back into the nothingness from which it first became.
Just continuing to enjoy a full breath cycle,
A nice full inhale all the way down through the belly.
And a slow extended exhale,
Just really letting the body empty.
Feeling the steady flow of breath,
A nice full inhale and extending through the exhale,
Letting the body completely empty.
Nice full inhale,
Fill the body,
Feel the belly expand.
And the exhale,
Just letting go.
Offering an extension of gratitude for any information for the communication that has occurred today.
Allowing yourself to sit and reflect.
And sitting as long as you'd like,
As long as it feels appropriate for you.
And there's no hurry,
No time limit,
As long as you'd like to be in this moment.
And if or when the time comes that this session feels complete,
You'll begin to externalize the mind,
Start to expand your awareness into your whole being.
Starting from your center,
Expanding awareness out and throughout the body.
Starting to expand your awareness outside of the body into the room in which you sit or lay.
Just externalizing the mind,
Bringing awareness back into this time and space.
Just allowing yourself to be present here.
Allowing your breath to come all the way into center.
And when that feels complete,
Allowing the eyes to softly blink open.
Letting the gaze be soft.
And only slowly beginning to allow them to come to focus.
And if they aren't already,
Bring both hands onto the body,
Maybe one hand over the heart and one on the belly.
Starting in a way that you can hear or feel within you the heartbeat and with the other hand that you can feel the breath,
You can feel the body expanding.
You can feel the body releasing with the exhale.
Extending gratitude for the physical body,
Emotional body,
Energy body.
Taking the slow and steady breath.
Reawakening,
Reintegrating into again this time and space.
Becoming more awake and alert and aware of your external world.
Your meditation can be complete whenever it feels appropriate for you.
