You will be listening to Body Express,
AK Body Awareness Meditation.
This meditation is a fabulous tool to calm down the mind quickly.
Developing this meditation practice disengages feedback loops of mind chatter.
It also supports the practice to bring this practice alive when you are out in daily life.
When we move from the mind chatter and acquire attention to the body,
It enlivens the ability to bring that as an automatic response in life.
It's a quick tool to disengage from inner dis-ease.
Enjoy.
You're sitting in a comfortable position.
Your back is straight and your eyes are closed.
Your hands are on the backs of your knees with your palms facing up.
Your shoulders are soft.
Watching your breath allow your chest to lift up and fall down.
With every exhale,
Let your worries and pressures of your day flow down from your mind.
Watch them run down your shoulders through your body.
They're making their way down to the center of the earth.
Focusing on your feet,
Scrunch up your left foot.
Release and relax.
Scrunch up your right foot.
Squeeze,
Squeeze,
Squeeze.
Squeeze,
Squeeze,
Squeeze,
And relax.
Moving to both of your calves,
Squeeze them both together.
Squeeze,
Squeeze,
Squeeze,
Squeeze.
All of your muscles.
And relax.
Now taking both of your legs,
Everything you've got throughout your legs and squeeze them so,
So hard.
Squeeze and release.
Coming to your groin,
Squeeze as tight as you can.
Every bit you have,
Squeeze them up.
And release.
Taking this moment to feel your body from your waist down.
The presence of your chair,
The sensations on the feet,
Where your body is contacting anything external.
Move your focus to your stomach.
Squeeze your stomach and relax it.
Be present to those sensations.
Continue to move up your spine and coming to the space of your heart.
Allow your breath to expand your lungs wider and wider,
Opening up more and more.
Feel that space in your body.
Feel that space that gets created with an open heart.
Making your way to your jaw.
Tense up,
Squeeze it hard,
Hold it,
And squeeze your jaw so tight.
Then relax.
Soften through your jaw and allow the release of any tension to fall away.
Relax through your forehead.
Be present to the softening of your brow.
Squeeze your hands as hard as you can.
Hold them and release.
Be present to the hands on the backs of your knees,
The pressure on your legs.
The weight or the weightlessness.
Every time you see yourself run away in story,
Bring yourself to the presence of your hands.
Feel the pressure of the chair underneath you.
Relaxing through your brow,
Softening your shoulders,
And wiggling your fingers,
Feeling your fingers as they wiggle,
And gently opening your eyes.
And move into your day reminding yourself to feel your body as many moments as you can.
Whenever you need to,
Squeeze your hands and remember your hands.
Your body is telling you a lot of things.
Enjoy the presence and the sensations it can give you.
