Hello and welcome to the last part of this observation meditation series.
Over the last 13 observation meditations we have explored the idea of observing different areas of the body.
We are all aware of how are body feels, yet sometimes we push that to the back of our mind when we have more important things to deal with.
This meditation focuses on the body as a whole.
So find yourself a comfortable position to relax in and enjoy the opportunity to observe your body.
Adjust your shoulders.
Adjust your hips.
Allow your arms and legs to feel heavy.
Slowly close your eyes.
Become aware of your breath.
Breathe in deeply, breathe out deeply.
Take a moment to observe the stillness of your body.
How heavy your body rests in place.
A rare moment for you to stop.
Observe how gentle your breath is within your body.
How gently the chest rises and falls.
The stillness of your whole body as you focus on your breath.
You then begin to connect your body to your breath.
You imagine the next in breath starts at the soles of your feet.
Gently moving up through your ankles, lower legs, knees, upper legs, hips, hands, slowly moving up your spines and lower arms, elbows, upper arms, chest, shoulders, neck, face and finally the top of your head.
Then you imagine your next out breath starting at the top of your head, moving down your face and neck, shoulders, upper arms, chest and back, elbows, lower arms, hands, hips, upper legs, knees, lower legs, ankles and finally out the soles of your feet.
Each in breath you observe each part of your body from the soles of your feet to the top of your head.
Each out breath you observe each part of your body from the top of your head to the soles of your feet.
Slowly becoming aware of each part of your body as your breath moves through you.
Enjoy observing your body, enjoy the gentleness of your breath.
Enjoy the stillness that comes with observing.
Breathe in, breathe out.
On the next in breath observe your feet only. Then on the out breath observe only the feet once more.
On the next in breath observe your ankles. Then on the out breath observe only your ankles once more.
Breathe in observe your lower legs, breathe out.
Breathe in observe your knees, breathe out.
In breath to observe your upper legs, breathe out.
Observe your hips, breathe out.
Observe your hands.
Observe your lower back.
Observe your lower arms.
Observe your elbows.
Observe your middle back.
Observe your upper arms.
Observe your chest.
Observe your upper back.
Observed your shoulders.
Observe your neck.
Observe your face.
Observe the top of your head.
Observe your body.
Just breathe, just be.
Take one more deep breath in, deep breath out.
Allow your breath to gently return to its natural rhythm.
Slowly wiggle your fingers and your toes.
Softly open your eyes.
Thank you for listening.