Podcast script: Observation meditation – The tummy

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 8 of 14 for this observation meditation series.

The tummy, it can look nice and flat when you stand then when you sit down you discover you have little rolls (do not panic we all get them sitting down).

Have you ever thought your tummy might be able to calm you down? Bringing you back to the present moment.

This meditation focuses on observing your tummy.

So find yourself a comfortable position to relax in, sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Take a moment to notice the position you are resting in.

Slowly close your eyes.

Become aware of your breath.

Breathe in deeply, breathe out deeply.

Slowly place your hands on your tummy.

Bring your attention to how your tummy feels as your hands rest on it.

Notice the tummy rise on the in breath and fall on the out breath.

Allow your tummy to gently move your hands up and down.

Notice the gentleness of your tummy as it moves with your breath.

How calmly your hands move with your tummy.

Breathe in deeply, breathe out deeply.

Did you observe how your tummy moved your hands as you took the breath in and out.

Observe your tummy.

Do your hands begin to move slower as your breathing begins to relax.

Enjoy the opportunity to observe your tummy.

How your tummy feels.

How your tummy sounds.

How your tummy moves.

What can you learn about your tummy today.

Simply observe.

Take one more deep breath in, deep breath out.

Let your hands slowly fall away from your tummy.

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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