Body Awareness Meditation With Neuro-linguistic Programming

Hello,

For today's exercise we're going to be noticing our body,

Taking a break from our busy mind.

To get started,

I'd like you to find a comfortable place to either sit or lie down,

Some place where you won't be distracted,

For the next few minutes.

I'd like you to start out by taking the deepest,

Longest breath of the day,

And if you feel comfortable I'd like you to close your eyes and notice any sensations in your body right now.

You might be feeling some anxiety or you might not be feeling any anxiety at all.

Just notice.

Notice what you feel in your body.

If you have feelings in more than one area,

I'd like you to just pick one area of your body for now.

Notice the sensations in your body without attaching any story or any meaning,

Without judging it,

Without thinking it should or shouldn't be there.

I'd like you to see if the sensation in your body has a shape.

See if the sensation has a color.

There's no right or wrong here.

Just noticing.

Whatever comes out is just fine.

See if the sensation has a temperature.

See if it has a texture.

Just notice with a curiosity and a neutral mindset.

You're not trying to get rid of it.

No need to judge or to disapprove of it.

See what it's like to just be curious about the sensation in your body and let go of any story or judgments or thoughts about it.

As if you're looking at it like a cloud in the sky.

It's fine if the sensation is still there and it's also fine if it's changed.

You may even notice that the sensation has dissolved.

The goal here is just to notice.

Just to observe it.

Let go of any desire to resist or fight.

Very good.

Now one last thing,

I'd like you to see if the sensation is spinning in any direction.

If it isn't,

That's fine.

If it is,

I'd like you to notice what direction it's spinning in.

And now see if you can imagine reversing the direction of the spin.

Just notice what happens.

Now gently bring your attention back to your body and whatever surface is underneath you.

Notice all the places your body is being supported by that surface.

I'd like you to notice any sounds around you,

Either inside or outside.

I'd like you to take a nice big deep breath in through your nose and hold and slowly breathe out.

Whenever you're ready,

You can slowly begin to open your eyes and give your body a gentle little stretch.

Excellent work.

Have a wonderful day.