Hi,
I'm Michael Arnstein.
Thanks for joining me.
Through this meditation,
We'll be practicing mindfulness and relaxation of our gut.
The gut is known as the second brain,
Innervated by neurons that intimately connect it with the brain in our heads.
Our mind and our gut are in constant communication.
Relaxation of the mind and body activates the parasympathetic nervous system,
Which promotes optimal functioning of our entire digestive system.
Our mind has the power to stimulate or restrict our digestive functioning.
Take a moment to get settled into a comfortable position.
You might be seated or laying down.
Whatever allows you to remain relaxed and alert.
If it's comfortable,
Close your eyes.
Begin by letting go of any obvious tension in your body.
Relax your jaw,
Your shoulders,
Arms and legs.
And take a couple deep breaths through your nose,
Pulling the air deep into your diaphragm.
Allow the air to expand your chest and your belly in and out.
In and out.
Now allow your breath to come to a natural rhythm.
It may be slow or fast,
Deep or shallow.
Just allow it to be whatever it is at this moment.
Now bring your attention to the tip of your nose.
Feel the sensation of air around the rim of your nostrils as you breathe in and out.
Little bit cooler air as you breathe in.
Little bit warmer air as you breathe out.
And now shift your attention to your tongue.
Allow it to relax against the roof of your mouth.
Feel the connection of the tip of your tongue against your front teeth.
Relax your throat,
Feeling it settle into your neck.
Become aware of the space just below your sternum.
And now bring your attention to your belly.
Feel it being filled with the energizing and calming power of the breath.
Gently keep your attention there,
Allowing any thoughts that arise to simply pass.
Acknowledge the thoughts.
Let them go and come back to the belly.
Notice any sensations in your belly,
Deep in your gut.
They could be subtle.
The movement of air,
Tingling,
Pulsing,
Warmth,
A twitching.
There could be discomfort,
Sharpness,
Pressure,
Or pain.
Whatever sensations you observe,
Simply allow them to be there.
Try to feel them non-reactively,
Without any judgment.
They're simply sensations,
Just like any other sensation you might feel.
They arise and they'll pass.
Like the breath,
They arise and they'll pass.
Like thoughts,
They arise and they pass.
Don't reject any discomfort.
And don't cling to any pleasant sensations.
Just allow them to flow as they will,
Riding the waves.
Bringing your attention back to the belly if your mind is wandered.
And continue to direct the relaxing power of the breath deep into your gut.
Allow it to melt away any tension.
Feel it with every inhale you uncoil any knots in your core.
With every exhale you bring your entire body into a deeper parasympathetic relaxation.
Notice any changing or persisting sensations in your core.
Allow them to evolve as they will.
No need to control them.
And no expectations of them.
Simple non-judgmental awareness.
Feel the wisdom in your second brain.
Quiet your mind and listen to what the second brain has to say.
Now bring your attention to the tip of your nose once again.
Bring the breath on the rim of your nostrils.
And as you inhale,
Feel that the breath can fill and coat every inch of your digestive tract with restorative energy.
The tongue.
The mouth.
The esophagus.
The stomach.
The small intestine.
And the large intestine.
Bring one hand to your belly and one hand to your chest.
Breathe deeply into your core.
Feeling the rise and fall of your hands.
Feeling the deep peace within your body and your mind.
And on your next exhale,
Slowly open your eyes.
