Simple Embodied Meditations
- Calm and restore your energy
- Think more clearly
- Increase mind-body connection
- Increase decision-making ability
- Boost your immune system
Watch this class here:
Often, what’s simplest is the most profound.
Orienting with our 5 Senses
I’ll lead you in a meditation practice that involves slowly and mindfully noticing each of your five senses. Spend about a minute each observing what you see, hear, feel, taste, and smell. Move your neck slowly as you look all the way around you. Notice what bodily sensations come up as you become more present in the moment and environment. This process communicates to your nervous system that you are safe now, and grounds you in the present moment. You can use this anytime, and can be done still, walking, or while engaging in any pleasant activity.
Intentional Body Scan
Using principles of bringing together mind-heart-body, we’ll do an intentional body-scan.
Energetic Posture: Bring your hands together at your heart, feel the warmth and connection, then bow your head in
Physical Posture: lifting through the spine, either laying down, standing or sitting. Intentionally expanding along your spine will allow your energy and awareness to move more freely.
Body Scan: breathing and checking in with what you notice in your body, no judgment, just sensing what’s there. Notice your breath and the spaciousness in your body, also notice where you don’t feel connected or where you feel stuck. Bring your hands to your belly and chest… and just sense the subtle movements of your breath as you contact your body.
Ground: engage your imagination and muscles as you feel your connection to the earth. Imagine that your feet, legs, and bottom are growing roots. Activate your lower body against your hands and then relax. Do this a few times, as needed.
Deep breathing: let your belly and back fully expand and then fully let go with each breath.
Sense goodness: as your breath moves more freely in your body, sense how good that feels. Let yourself receive that with a smile.
Receive wisdom / intention: as your thoughts come back in, notice the quality of your words and how they make you feel. Words are powerful… and we can train our words to support us, with practice.
If you have a specific goal or intention, let it energize you to stay connected. Let your mind receive the most supportive words for you at this time. You’ll know you have the right ones when you feel really good in your body.
Seal our intention: bring contact to your body, and let it be what you need at this time to feel alive and connected. It could be the traditional folded hands touching your forehead, or it could be a massage to your scalp, neck and shoulders, rubbing your belly, or touching your face, jaw and around your ears to get circulation going there.
This is a time to offer your body love and reassurance, and pleasure. Send the cells of your body the message that you are worthy of self-care. You may want to sing or hum or chant, or do a final stretch… honor what your body needs to feel your best.
Bow in honor of the wisdom of your body. And thank yourself for taking this time to listen and heal.
Invite ease: Remember that your actions have meaning, and how you treat yourself and others ripples out into the world. So be light with yourself. Every time you show up to listen with compassion you are opening the door for more kindness to enter the world.
Thank you for being you.
Tune in Wednesdays for a weekly free/by donation online class: Live Streaming here at 6pm MST