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Body and Breath Awareness

A meditation to help you come home to the aliveness of the present moment by tuning into body sensations.

So to begin with just closing your eyes. And draw your awareness into the body. Take a deep breath in. And letting it go. And when you're ready, just taking two more deep breaths like that.

And then just relaxing any control of the breath. Let the body breathe naturally. And just gathering your attention and moving it all the way down into the feet. And noticing using any physical sensations arising in the feet in this moment. And then expanding your attention to take in both feet and ankles.

Just noticing any and all sensations here, moment by moment. And now expanding your attention to include the lower legs. And the knees. And now the whole legs. The right and the left leg.

Just holding both legs center stage in awareness, and then everything else just drops away. You might feel the touch of fabrics on skin or a sense of temperature, pressure, pulsing. And now moving attention to the pelvis and the hips. And the lower abdomen. And the lower back.

And then moving up the torso to the chest and the upper back ,right up into the shoulders. Now opening to the sensations here with a kindly curiosity. And being aware of both arms from the shoulders to the fingertips. Moving to the neck and the head. And noticing all the sensations in the face.

And then begin to expand your attention now down from the head until it flows through the whole body. So you're holding the whole physical body in awareness now. Just being fully alive to the sensations arising in the whole body. And noticing how the whole physical body is being gently rocked and cradled by the natural breath. Just following the movement and the flow of the breath in your body, just for these last moments of the meditation.

And as this practice now comes towards a close, taking a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes.

Meditation

4.4

Body and Breath Awareness

A meditation to help you come home to the aliveness of the present moment by tuning into body sensations.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So to begin with just closing your eyes. And draw your awareness into the body. Take a deep breath in. And letting it go. And when you're ready, just taking two more deep breaths like that.

And then just relaxing any control of the breath. Let the body breathe naturally. And just gathering your attention and moving it all the way down into the feet. And noticing using any physical sensations arising in the feet in this moment. And then expanding your attention to take in both feet and ankles.

Just noticing any and all sensations here, moment by moment. And now expanding your attention to include the lower legs. And the knees. And now the whole legs. The right and the left leg.

Just holding both legs center stage in awareness, and then everything else just drops away. You might feel the touch of fabrics on skin or a sense of temperature, pressure, pulsing. And now moving attention to the pelvis and the hips. And the lower abdomen. And the lower back.

And then moving up the torso to the chest and the upper back ,right up into the shoulders. Now opening to the sensations here with a kindly curiosity. And being aware of both arms from the shoulders to the fingertips. Moving to the neck and the head. And noticing all the sensations in the face.

And then begin to expand your attention now down from the head until it flows through the whole body. So you're holding the whole physical body in awareness now. Just being fully alive to the sensations arising in the whole body. And noticing how the whole physical body is being gently rocked and cradled by the natural breath. Just following the movement and the flow of the breath in your body, just for these last moments of the meditation.

And as this practice now comes towards a close, taking a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes.

Meditation

4.4

Duration

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