This is a body meditation.
This meditation will help to ground you in the present moment sensory experience of your body.
This is a great meditation for calming and soothing the body and mind when we feel tense or aroused or are having racing thoughts.
If you have suffered from trauma,
This practice can help to heal by grounding you in the experience of your body.
Okay,
So to begin we will start by entering the body.
Sit in a way that supports you and that allows you to be awake and at ease.
Then take a few slow deep breaths in and out.
Anchor your attention on the breath to begin.
As thoughts arise,
Note them and let them go.
Return over and over to the breath.
Now let the senses be awake.
Note listening,
Seeing,
Feeling,
Smelling,
Tasting.
Tune into your body.
Feel the breath going in and out.
Feel the body from the inside out.
Scan through the body with your awareness.
Bring awareness to the hands in an easy and effortless way.
The hands are a gateway to embodied experience.
Notice what is there from the inside out.
Note any tingling or vibrating warmth.
Note the temperature or any sense of pressure.
Feel the aliveness of the hands.
Now feel the arms.
Note any sensations.
Again,
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the arms.
Now feel the head.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Pressure,
Or temperature.
Feel the aliveness of the head.
Now see if you can feel the ears.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the ears.
Now feel the face and the tongue.
Let them relax.
Note any sensations.
Again,
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the face and tongue.
Now feel the neck.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the neck.
Now let awareness move to the torso.
Sense the chest and the abdomen.
Soften the belly.
Sense the back.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness.
Now let awareness move to the pelvic area and the genitals.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel their aliveness.
Now feel the legs from the inside out.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the legs.
Now feel the feet from the inside out.
Note any sensations.
Tingling,
Vibrating,
Warmth,
Temperature,
Or pressure.
Feel the aliveness of the feet.
Now see if you can feel the body as a field of sensation as a whole.
Continue to notice the stream of the breath.
Notice an aliveness in the field of awareness.
Notice if there is any overlay separating you from the living presence of the body.
As thoughts arise,
Let them fall away and return your focus of attention again and again to your breath and to the alive presence of the body.
You can continue to scan the body in the different parts,
Either as a whole or in different parts,
For as long as you would like to.
As you do this process,
Notice how the thinking mind dies down and you become more and more aware of just the living presence of the body.
