Podcast script: Observation meditation – The upper body

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 12 of 14 for this observation meditation series.

The upper body, allows us to do so many different things. However when was the last time you allowed your upper body to stop.

This meditation focuses on your upper body from the top of your head to your belly button.

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

***Music starts***

Adjust your shoulders.

Allow your back to relax in place.

Become aware of your breath.

Breathe in deeply, breathe out deeply.

Feel your chest gently rise and fall as you breathe.

Notice how you breathe, is the out breath longer than the in breath.

Enjoy the heaviness of the out breath as you relax into place.

Gently bring your attention to the top of your head.

Observe how the top of your head feels.

Slowly bring your attention to your face, with each out breath allow the muscles of your face to relax.

Observe your face.

Allow your attention to move to your neck.

Observe how your neck rests in place.

Then become aware of your shoulders.

With each out breath allow your shoulders to feel heavy in place.

Observe your shoulders.

Slowly connect to how your chest rises and falls as you breathe.

Observe your chest as you breathe.

Allow the awareness of your breath to connect you to the present moment, connect you to stillness.

Become aware of your arms and hands.

Observe how they rest in place.

The texture of what the arms and hands rest on.

The heaviness of the arms and hands as you allow yourself to relax.

Allow yourself to become aware of your back.

How your back rests in place.

How your back feels.

Then begin to observe your tummy. Observe your belly button.

Do you begin to observe how your belly button rises and falls as you breathe?

Observe your tummy.

Then begin to expand your observation to your entire upper body.

Your head, your face, your neck, your shoulders, your chest, your arms, your hands, your back, your tummy.

Take a few moments to observe your upper body as a whole.

Observe how your upper body rests.

Observe how your upper body feels.

Gently 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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