Podcast script: Observation meditation – The lower body

Hello and welcome to part 13 of 14 for this observation meditation series.

The lower body allows us to get from place to place. To decide if we wish to stand up or lay down.

This meditation focuses on your lower body, to give you a chance to notice how your lower body feels.

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

***Music starts***

Make the upper body comfortable, head and neck relaxed.

Adjust the hips, gently wriggle the legs.

Allow your body to settle into a comfortable position. 

Slowly become aware of your breath.

Breathe in deeply, breathe out deeply. 

Take a moment to connect to your breath. 

Slowly become aware of your hips.

Observe how your hips rest in place. 

Does one side feel higher than the other? 

Does one side feel tighter than the other? 

Breathe and observe.

Slowly become aware of the tops of your legs, how your thighs rest in place.

Do they feel tensed or relaxed?

Observe your thighs.

Gently bring your attention to your knees.

How each knee feels.

Observe how they rest in place, maybe they enjoy a moment to be still.

Begin to bring your attention to your lower legs.

Observe how your shins feel.

Do your lower legs feel heavy from a long day on your feet?

Do you notice differences from one side to the other?

Take a moment to observe your lower legs.

Now become aware of your ankles.

The position your ankles rest in.

Do both feel the same or maybe you notice one more than the other.

Observe your ankles.

Then begin to observe your feet.

How the tops of your feet feel.

How your toes feel.

How the soles of your feet feel.

Does it feel nice to take the weight off your feet?

Observe your feet.

Slowly bring your attention from your feet to your ankles, to your lower legs, to your knees, to your upper legs, to your hips.

Observe your lower body.

How still the lower body is.

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***