Podcast script: Observation meditation – The arms

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 4 of 14 for this observation meditation series.

Our arms, they are the link between our shoulders and our hands.

They help us get up from the floor and they help lower us into bed at the end of a long day.

So enjoy taking a few moments today to observe your arms.

Find yourself a comfortable position, sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Slowly close your eyes.

Become aware of your breath.

Breathe in deeply, breathe out deeply.

Take a moment to connect to your breath, to connect to this moment.

Slowly become aware of your arms.

How the upper arm rests.

How the lower arm rests.

Allow your elbows to feel heavy.

Observe your arms.

Allow the in breath to travel up your arms.

Allow the out breath to travel down your arms.

Notice how your arms have become your focus.

How for a few moments you can enjoy allowing things to be exactly as they are.

Take one more deep breath in, deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***

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