Hi there,
Welcome to today's body based meditation.
In this meditation,
I will be guiding you through different areas of the body.
Starting with the base of the spine,
Up into the stomach,
Then into the chest,
Into the throat,
The forehead and to the top of the head.
The meditation will last about 12-15 minutes long.
And at any point if you ever feel unsafe or overwhelmed,
You're welcome to open the eyes.
Finding a comfortable position and whenever you're ready,
Gently closing the eyes to begin.
And starting as always by becoming mindful of the breath.
Whether the breath is feeling relaxed or not so relaxed,
It doesn't matter.
All that matters is that you allow the breath to feel exactly how it needs to feel in each and every moment.
Now turning your attention towards the base of the spine.
And also noticing the pelvic area,
The muscles in the bum,
Perhaps even noticing the tops of the thighs and the hamstrings.
How does this area of your body feel?
Whether it's feeling relaxed or not so relaxed,
Can you just allow this part of the body to feel exactly how it needs to feel?
And imagining that instead of any muscles or bones or organs in this area,
It's all empty space on the inside of the body.
Noticing your inhales and exhales starting to move freely in the empty space of the base of the spine.
And becoming mindful of any emotions that are arising for you as you place your attention on the base of the spine.
And whether you're feeling emotionally calm,
Or perhaps you're feeling any fear or anger or sadness,
It doesn't matter.
Can you just allow the presence of whichever emotions let yourself feel how you need to feel?
Now whenever you're already moving slightly further up the body,
Bringing your attention to the stomach.
Noticing the rising and falling of the belly in unison with the breath.
Noticing the oblique muscles,
The sides of the stomach.
Noticing round to the lower back.
And instead of imagining that there's any organs or muscles in the lower back,
And instead of imagining that there's any organs or muscles or bones in the stomach area,
Imagining that it's empty space on the inside of the body.
And in that empty space,
Beginning to bring your inhales and exhales to that area.
How does this area of the body feel?
How does this area of the body feel for you?
Can you just allow it to feel exactly how it wants to feel?
Becoming mindful of any emotions that are arising for you as you focus on this area of the body.
And whichever emotions are arising for you,
Can you just allow them to be exactly as they want to be?
Let yourself feel frustration or anger or sadness or doubt or shame or disgust,
Happiness or calm.
If you find yourself getting distracted with thoughts,
Gently bringing your attention back to the stomach.
And now moving slightly further up to the body,
To the chest.
As well as noticing the chest area,
Noticing under the armpits and round to the mid-back.
How does this area of your body feel?
Perhaps it feels relaxed and open,
Or maybe it feels tight and constrained.
Either way,
Can you just allow it to feel exactly how it needs to feel?
Either way,
Can you just allow it to feel exactly how it needs to feel?
Imagining on the inside of this area,
Instead of any muscles or bones or organs,
It's all empty space.
And in that empty space,
Your breath is allowed to move freely.
Noticing which emotions are arising for you as you focus on this area of the body.
Noticing if parts of you are trying to relax,
Or grasping at happiness.
If you notice those parts of yourself,
Let them know.
If you notice those parts of yourself,
Let them know you understand why they're trying to relax.
But for now,
We're just going to allow ourselves to feel exactly how we're feeling.
Perhaps we're not feeling relaxed,
Maybe we're feeling irritable or restless.
Allow yourself to feel what you need to feel.
Allow yourself to feel what you need to feel.
Now moving slightly further up the body,
Into the throat.
As well as noticing the throat,
Bringing your attention round to the back of the neck,
And even to the tops of the shoulders.
How is this area of your body feeling?
And can you just allow it to feel the way it needs to feel?
As you focus your attention on this area of the body,
Imagining that instead of any muscles,
Organs or bones on the inside,
It's all empty space.
In that empty space,
Your breath is allowed to move freely.
And noticing any emotions arising for you as you focus on the throat area.
And again,
Allowing the presence of any emotions,
Whether they be relaxed or not so relaxed emotions.
And now moving slightly further up the body,
Into the forehead.
And as well as noticing the forehead,
Noticing all the areas of the face,
The chin,
The cheeks,
All around the eyes,
In between the nose.
The sides of the forehead,
Into the temple,
Behind the ears,
To the back of the head.
How does this area of your body feel?
Perhaps it feels calm,
Or maybe it feels not so calm.
Either way,
Can you allow this area of the body to feel exactly how it wants to feel?
Imagining that instead of any muscles,
Or organs or bones,
It's all empty space.
And in that space,
Your breath is allowed to move freely.
Noticing which emotions may be coming up for you as you focus your attention on the forehead.
And allowing the presence of those emotions.
And finally,
Moving slightly further up the body,
Into the top of the head.
Noticing how this area of your body feels.
And allowing the presence of those emotions to be a part of you.
Instead of imagining there's any muscles or organs or bones,
Imagining it's empty space,
And breath is allowed to move freely through that empty space.
Becoming mindful of any emotions arising for you.
And seeing if you can allow the presence of those emotions.
As we come close to the end of this meditation.
Using your inhales and exhales.
Bringing your attention from the base of the spine,
Up into the stomach,
Into the chest,
Up into the throat,
To the forehead,
And into the top of the head.
And for a couple of rounds with your inhales and exhales,
Just following that pathway from the base of the spine,
Up into the head,
Up and down.
Noticing energy moving slowly to the top of the head.
Noticing energy moving slowly through every area of the body that we focused on today.
Now keeping the eyes closed,
Placing one hand flat on the chest,
And one hand flat on the belly.
Becoming mindful of the inhales and exhales.
Moving in unison with the chest and the belly.
With the eyes closed and the attention focused inwards,
Bringing someone or something into your heart.
It could be anyone in your life,
Or anything in your life.
And whoever or whatever you choose to bring in your heart,
Noticing how that makes the body feel.
Now whenever you're ready,
Taking a final deep inhale here,
And an exhale.
Gently opening the eyes whenever you're ready,
Coming back into the room.
Take a couple of moments with the eyes open to look around the room.
Take some moments to yourself,
Perhaps you want to journal about your experience.
But otherwise that's all from me,
Thank you for joining me in today's meditation,
Have a wonderful day.
