Podcast script: Observation meditation – The back

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 6 of this 14 part observation meditation series.

The back, it is a part of our body which goes through a lot day to day.

Lets spend a few minutes today observing how our back feels.

Enjoy the opportunity to get to know how your back is feeling today.

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

***Music starts***

Adjust your shoulders, adjust your hips.

Allow your eye lids to close softly, jaw to relax.

Become aware of your breath.

Breathe in deeply, breathe out deeply.

Enjoy your breath for a moment, exactly as it is.

Slowly become aware of your back.

How your back rests in place.

The gentle pressure on your back due to the position you are resting in.

Maybe you observe the gentle pressure across your upper back.

Maybe you observe the gentle pressure across the middle of your back.

Maybe you observe the curve through your lower back, the space between your back and the surface you rest on.

Maybe you observe how your back gently moves as you breathe.

Take a moment to truly observe how your back feels.

Any tension you observe in places.

The position you observe your back in.

Just observe.

Enjoy the opportunity to be still, to learn what your back might need, which can go un-noticed while we are busy.

Enjoy the stillness, enjoy observing.

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 stops***

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