The five-minute body awareness meditation.
This meditation is intended to give you an opportunity to turn your attention inward and observe the subtle sensations in your body.
It's a chance to focus on your physical form,
To notice without judgment how your body feels right now in this moment,
And to cultivate a mindful presence while letting go of any evaluation of your experience.
So let's begin by finding a comfortable posture,
Making sure that your body feels comfortable and relaxed.
And we'll start by focusing on the breath.
Just taking a few deep breaths in and out,
Breathing through the nose,
Deepening the breath into the abdomen if that feels comfortable.
And now I invite you to bring your awareness inside of your body.
So start by observing the areas that are making contact with the supportive surfaces that they touch.
So you can begin by noticing how your feet feel against the ground,
Perhaps bringing your awareness now into your upper legs,
Hips,
And sit bones,
And how they are pressed up against the floor,
The chair,
Or the couch.
Bringing awareness into your hands and arms that are gently supported by your thighs.
Just noticing these places of contact and support.
And now you can start to shift your focus to your skin.
And so starting to feel any sensations,
For example,
The way that your clothing feels against your skin or the temperature of the air against your skin.
Your fingers and hands and face are a good place to start.
And just expanding your awareness to your skin over your entire body,
Noticing and observing if there's any change in sensation.
And now bringing your attention to your head as it sits atop your shoulders.
Just bringing your awareness into the crown of your head and noticing what happens when you pay attention to this part of your body.
And then bringing awareness into your face and the features of your face.
And in the final moments of this practice,
We're going to scan the entire body from the top of the head to the bottom of the feet.
And just allowing yourself to observe any and all sensations that arise.
They might be pleasant sensations like tingling,
Warmth,
Vibration.
Or perhaps there may be unpleasant sensations like tightness,
Soreness,
Or pain.
Perhaps there are no sensations at all.
Just allow your mind to witness them as sensations and try your best not to judge or evaluate what you're experiencing.
So refrain from having a reaction or resistance to the experience and just allow yourself to be aware.
And now we're going to bring our focus back to the breath as this practice is coming to an end.
So breathing in deeply through the nostrils.
Exhaling.
And when you feel ready,
You can bring your awareness back to the room.
