Podcast Script: Observation meditation – The legs

Hello and welcome to part 10 of 14 for this observation meditation series.

The legs.

Allow us to travel at different speeds, quickly if we are late, slowly if we are enjoying the view while on holiday.

But when was the last time you allowed yourself to observe your legs and see what you learn about how they feel.

So find yourself a comfortable position. Sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Allow your eyes to slowly close, become aware of your breath.

Breathe in deeply.

Breathe out deeply.

Allow yourself a moment to relax your jaw and face.

Allow yourself to relax in place.

With each out breath allow your body to feel heavy.

Take a moment to be with your breath.

Slowly become aware of your legs.

How the top of your legs connect to your hips.

Observe the tops of your legs, do both feel the same or do you notice a difference from side to side.

As you observe down the top of your legs you come to your knees.

Do both knees feel the same?

Is there an ache in your knees from being on your feet all day.

Or maybe your knees feel light and relaxed as you allow your legs to rest.

Slowly observe from your knees down your shins.

Do both shins feel the same.

Or do you notice a difference from side to side.

Do you have a side you put more weight on when you stand and walk?

Observe where your lower legs connect to your ankles.

How do your ankles feel.

Are they enjoying having the weight taken off of them for a few moments.

Slowly bring your attention to your calves.

How does each calf feel?

Then slowly observe the backs of your knees.

Do they enjoy having the weight taken off of them?

Slowly observing from the back of the knees up towards your hips.

As you breathe, observe your legs.

Breathe in, breathe out.

Observe how your legs rest in place.

Observe how your legs feel.

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***