MEDIT▽TION:

BODY CONNECT

A BEGINNERS MINDFULNESS MEDITATION.

The object here is to connect with the breath and the body.  By bringing focus to the body and breath, we slow down, become more present and clear mindless mental chatter.

Instructions:

Taking 3 deep breathes in through the nose and out through the nose, feel the body become relaxed and heavier with every breath.  Starting with the feet, feel the toes, arch and ankle relax and become heavier.  Feel the calves and knees release as tension leaves the muscles.  Feel the thighs let go and the muscle become limp and heavy.  Feel the glutes and hips release allowing the body to sink deeper into your seated position.  Feel the belly release as the abdomen let’s go and your belly takes a relaxed Buddha belly expression.  Feel the lower back relax as the tension releases all the way up the spine spreading across the back muscles, releasing all the way to the top of the shoulders.  Feel the chest release and the arms become heavier as the muscles relax all the way down to the finger tips. Deep breath in through the nose and out through the nose feel the body sink and become heavy.  The neck muscles release from the throat to the spine, the tension falls from the crown of the head, the forehead releases, eyes relax, and the cheeks release as there is no tension in the mouth or jaw. Once you have settled and released every muscle from head to toe, sit and do deep breathing with a focus on connecting with the breath, following the inhale through the nose and relaxing that little bit more with every exhale out the nose.

You do not have to follow this meditation exactly word for word for it to work.  You simply start at the feet and think about each body part and say in your head or feel the muscles release and relax.  Connect with your breath before you begin and then again at the end feeling the body relaxed as the air moves in and out of your body.