herbalnero.blogg.se - Simply being guided meditations

You can notice the belly rising and falling as you breathe in and out.

Now, bringing your awareness to the breath as it flows in and out of the body, you might want to take one or two deep breaths in and out through the nose to connect you to this process that’s always happening (whether we pay attention or not).

And if thinking happens, just allow your awareness to rest back into an awareness of the body. But the body is always in the present moment.

Even now, thoughts or concerns might be coming up, and this isn’t a problem. The mind thinks about the past or the future, and comments on the present.

Continuing to sense the connection with what’s underneath you, bring awareness to the pressure or the weight of the body. Just really sense into your feet or seat, allowing yourself to feel grounded. It could be a chair, a cushion, a bed, or the floor or ground beneath you.

Now, see if you can feel the contact with what’s supporting your body right now.

You don’t have to think about the body, but really feel any sensations or vibrations.

Allow the breath to come to its natural rhythm, and just take a moment in silence to notice your bodily sensations. Do this a few times on your own as you breathe in, opening the front of the body, and as you breathe out, really softening and relaxing. Release any tension in the body as you breathe in and out. Now, I’m going to invite you to take a deep breath in through the nose, and as you exhale, you can even make a sighing sound. Just notice what’s present, and allow what’s happening. Maybe there are thoughts or emotions coming up.As you continue to settle into this embodied awareness, you can close your eyes if you’d like, or keep them open as you continue to rest your awareness on the body. What sensations are you experiencing? Where may there be tightness or tension in the body? And where is there ease or relaxation? Just notice what’s here. Feel what’s going on physically or mentally.Just simply allow what’s happening to be in your awareness. You don’t need to change anything about the mind, your thoughts, the heart, your emotions, the body, or any sensations. Notice how the body is feeling in this moment.This balanced posture of being both relaxed and alert, being both soft and open, is the beginning of our embodied awareness. And you want to invite a softness into the face, the jaw, the shoulders, and the belly. You want to have some uprightness or length in your spine without being rigid or stiff.

Or if you’re lying down, just allow your shoulders to really relax into the floor. Make sure that you have some openness in the front of your body. The most important thing is that you feel relaxed and alert. You can be standing, sitting, or even lying down. You don’t need to be in a particular posture.

Take a moment to find a comfortable position.