Welcome to day two of your seven-day meditation experience.
Today,
We'll get to know the body,
A gentle tour with kindness.
Find a comfortable position,
Whatever that might feel like for you today.
Move around a little bit,
Try things out,
Turn your hands around,
Place them in different places until you find the right position for you today,
Right here in this moment,
Not always the same position.
Otherwise,
It means that we don't change.
So find the position that feels right for you right now or lie down if you prefer.
Once you found that position,
Bring your body into stillness.
Just simply observe yourself being breathed.
How do you know you're breathing?
What part of your body,
What sensation is telling you that you're breathing?
And as you focus in on that part,
That sensation,
Allow your eyes to become heavy and to close.
Or allow them to have a soft gaze downwards.
And take a deep,
Slow inhale through the nose.
And exhale fully through the mouth as if you were blowing out a candle.
And again,
Drawing the breath in long,
Slow and deep.
Exhaling slowly,
Fully.
Now let your breath settle back into its natural rhythm.
And bring your attention to the top of your head.
See if you can notice any sensations there.
Warmth,
Tingling,
Or maybe nothing at all.
That's fine too.
See what you can find.
Give it your full focus.
I'm right here.
Now move your awareness slowly down to your face,
Your forehead,
Your cheeks,
Your jaw,
Your lips.
And if you notice any tension,
Any holding,
See if you can soften.
Just a little.
No forcing.
Just a smoothing of the brow.
Or maybe you allow your bottom teeth to fall away from your top teeth,
Releasing your jaw in the process.
See if there's any place in your face that needs to soften.
I'm right here.
Bring awareness to your shoulders.
And if you can,
Let them drop gently away from your ears a little bit more,
Without forcing them.
Just let them soften.
Let gravity draw them down a little bit further,
Relaxing them.
Feel the weight of your arms,
Heavy and supported.
Notice your hands,
If there's any tension in your hands.
And see if you can relax your fingers one by one,
Relaxing your grip.
And let them be heavy,
Wherever they are.
I'm right here.
Notice your chest,
Rising and falling with each breath.
Notice your belly,
Whether there's a holding in your belly,
A gripping.
And see if you can soften.
See if you can soften the space around your heart.
And if your monkey mind kicks in,
Don't worry,
That's okay.
Just come back to the breath.
Continue scanning down through your legs,
Starting with your hips,
Where we hold a lot of tension.
And note any gripping,
Maybe,
In the hips.
Allow a softening.
A gripping through the hips and the thighs.
Maybe there's a gripping through the backs of your knees.
See if you can soften your knees.
All the way down to your feet,
To the ends of your toes.
Scanning for any tension.
Feel the support beneath your chair,
Beneath your feet.
Allow yourself to be held,
Surrender to being held by the earth beneath.
I'm right here.
If thoughts come up,
Just come back to the body,
Back to noticing the breath.
And I invite you to take a moment to feel the whole body at once.
Like turning the lights on in every room of your home,
Your body lit up with gentle attention.
Take your time,
Focusing on each part of your body and turning the light on in that room.
We bask in our own attention.
Take your time to bask in yours.
I'm right here.
Now,
Let's take a deep breath in together and sigh it out.
Rest in this sense of presence,
Your whole body alive and awake.
This was day two of your meditation experience.
Tomorrow in day three,
We'll explore how to relate to your thoughts with lightness,
Like clouds drifting in the sky.
I'll see you then.
