Guided Mindful Body Awareness Meditation

Note: This is a script for you to practice. For best results, instead of reading the article, I suggest you click on the “Listen” button at the top to listen and do the meditation.

You may not understand the limits of the body and the mind separately, but they influence each other in making up your capability, and also your capacity to endure. Relaxation is essential and a beautiful state to be in with all the activities we perform in our day. The first effect of Body awareness meditation is relaxation, and you can reach a higher state of consciousness beyond relaxation if you regularly exercise to enhance your body’s capabilities.

The Script:

Choose a quiet and cozy place to sit without disturbance for mindful body awareness meditation. Please be comfortably seated or stretched out on your back on a firm mattress or mat. If you are lying on your back, please understand that the meditation is not intended for sleep.

This body of yours is fantastic the way it is; feel the life force flowing through you as it balances with the surrounding environment to sustain. It is a wonder, a miracle in itself. Be tender and caring about your body, for it takes care of many things to keep you functioning effectively, even without your awareness. Be appreciative of its capacities.

It is time to start directing your attention to individual body parts. As you focus on specific parts of your body, you may feel pleasant and more relaxed in those areas. Begin by bringing your attention to the feet.

Do you know an average person walks about a hundred thousand miles in a lifetime, or maybe less? The fact remains that there is a lot of stress on your toes, feet, and legs!

Now, be aware of the sensation in your feet and legs. Imagine your feet are grounded to earth and be mindful; they are drawing energy into the rest of the body, and the earth’s gravity is holding you.

At this moment, be aware of the sensation in your calves. To do that, press your feet down. Hold for ten seconds; Now relax.

For ankles and feet, now pull your toes up. Hold for ten seconds. Now relax and let them back into their original position.

As you breathe in, allow this awareness and energy from existence to spread through your toes and feet to your ankles; slowly move further up the lower legs, knees, and upper legs, enabling them to soften by releasing tension and tiredness.

Next, as you breathe in, direct your attention to the entirety of your pelvis, buttocks, and thigh muscles. Appreciate that an essential function of the pelvis region is to protect internal organs and support the role of walking, sitting, and standing, among others. Tense your buttocks and thigh muscles while you contract your anal sphincter muscles. Hold for ten seconds; Now relax.

Acknowledge this as the place where we feel our “gut feelings,” noticing your attitude to this part of your body, seeing if you can allow it to be as it is, and taking a relaxed and accepting approach to this part of the body.

The abdomen and belly area hold the stomach and liver fire to digest, process, absorb food, and cleanse. Tense your abdomen and the stomach muscles, and hold for ten seconds. Now relax. Feel the softening of the stomach area as it sinks deeper into a feeling of relaxation. For a few moments, be still and content, wholly present in the moment.

Move your attention to your chest. Feel the movements of your diaphragm below the rib cage. You replenish the lungs with fresh oxygen on the out-breath, emptying the carbon dioxide. Breathe slowly, regularly using your diaphragm. Acknowledge the subtle balance of nature with the flow in each breath you take, replenishing your life with new energy. Now relax and breathe normally.

Become aware of the heart cuddled between the lungs. Acknowledge that the heart would continuously beat over three billion times over an average of 80 years and rest between the beats. Remember the heart as the permanent motivating force reminding you to go on, dig deeper, and move on with life in all circumstances.

Now direct your focus to your entire back, the curvature of your spine to the end of your skull. At present, arch your back forward. Hold steady for ten seconds. Now relax and straighten up. Let the tightness and discomfort in the spine area dissolve as you feel the energy flow through your back.

Next, focus on your shoulders, arms, and hands; they are the instruments of your day-to-day activity that coordinate with your mind and body to get things done. Appreciate the work of your hands. Now, tense your biceps on the upper arm. Hold for ten seconds, then relax.

Next, tense your forearms and clench your fists. Hold. Now loosen and allow your hands to feel at ease. Don’t slouch. Merely feel the shoulder muscles rest while you maintain your posture.

Move your focus to your neck. Acknowledge that it is the passage through which all the nourishment reaches your body. Here, you draw breath into your lungs and make unique sounds to modulate and communicate with others. Presently, Tense your neck by pulling your chin down to your chest. Hold, then relax. As you slowly breathe in and out. Let the warmth of the energy cleanse the neck, throat, and muscles there.

As you move your attention to the face, realize how unique you are with the features you have. Now frown as you count up to ten; relax and dissolve tension or feelings in your face by spreading a broad smile.

Bring your focus to your mouth now. Realize that, on average, the tongue has thousands of taste buds; without it, we’d struggle to eat, breathe and talk. Now, with a closed mouth, clench your jaws tightly and push your tongue firmly against the roof of your mouth. Hold for a count of ten, and then let go.

As we move up, admire your nose, for it has one thousand olfactory receptors that allow you to distinguish fifty thousand different smells. At the same time, it protects your body from harmful organisms as a first defense mechanism. Now, flare open your nostrils and wrinkle your nose. Hold; Now settle back.

And now become aware of your ears. Your inner ears are responsible for both hearing and balance. Your ears are always functioning, even in sleep. Close your ears with your thumbs for ten seconds. Be conscious of the silence around you; then relax by removing your thumbs from your ears. Be still and neutral.

Next, realize that your eyes allow you to distinguish 10 million colors. Be thankful for the gift of eyes. Tightly close your eyes. Hold for a count of ten; now loosen up. If there’s any strain in your eyes, let it leave as you relax your closed eyes.

Your focal point is your forehead; the temples contract your forehead and arch up your eyebrows. Hold for ten seconds, then relax; let it feel at ease as you let go of stored emotions.

Finally, shift your awareness internally to your brain. Become attentive to how remarkable and robust your brain is, as it holds some quadrillion bits of information. Your mind regulates your entire body, allowing you to think, feel, and create.

Feel at ease with your mind. It is the simplest thing to do. Just focus on some object, like breathing, that is not very exciting, and your mind will become quiet.

Now that you have scanned your entire body, notice your whole body as you breathe in and out. Take a few breaths as you become aware of your entire body. Your whole body feels natural and relaxed as the breath moves through you. Allow yourself to feel complete and still, in flow with nature, allowing your body’s capabilities to heal you. And then, when you’re ready, slowly open your eyes and remember this state of being and relaxation is accessible to you by merely bringing your mind to the various parts of the body.