Tending to the Body, A Guided Meditation with Sean Fargo
21:44 Share

Welcome to the Mindfulness Exercises podcast. In this episode, we bring you a guided meditation to add to your personal practice. So please find a quiet place where you can be free from distraction. Let's begin. Finding a posture that feels relaxed and alert. You can lay down if you think you can stay awake. You can sit on a cushion.

chair, or you can stand. Sensing into the body, sometimes it's helpful to kind of move the body a little bit or tap the body with your hands just to regain connection with everything below the neck. You can close your eyes gently or look downward, omit visual distractions, softening the muscles of the face.

Maybe taking a deep breath or two. Sensing into where the body is touching the ground or the seat. Sensing that pressure connection points of the body. Whatever it's touching. Bringing this sense of alertness to the body. Sense of interest in how it's feeling. Opening this embodied presence.

opening to the fullness of the body. We're not trying to feel a certain way, but simply being with how the body feels now. And is there a part of the body that is asking for your awareness? Maybe there's certain sensations that feel predominant or inviting. And if it feels safe to do so, sensing into that area of the body,

Maybe it's the belly as you breathe. Maybe it's the feet if they feel safe or grounded. Maybe it's the heart or the chest or the hands. Sensing into an area that feels like it could use some attention in a safe, gentle way. Exploring these sensations, not necessarily from the head, but exploring them from the body.

all around this area of the body really sensing territory of these sensations sensing the skin, flesh maybe there's bone or bones around that liquid maybe there's a sense of movement or stillness heaviness or lightness or coolness bringing this caring curiosity to

part of the body that feels like it could use this attention. Notice how these sensations may be changing over time. Are they feeling heavier or lighter? The temperature is different. The energy is shifting left or right, up or down, forward or back. Maybe it feels more dense or hollow.

Maybe it feels more moist or dry. Maybe these sensations feel more pleasant or unpleasant or neutral. Just noticing how this area feels without judging it to be good or bad. Simply noticing these sensations as they change with this gentle awareness.

and this open allowance bringing a sense of care for the body inviting a sense of softness some gentle care from the heart inviting the sense of ease into the body if it feels comfortable you can put your hand over your heart or over your belly or wherever your body could use some gentle touch it's okay

May we be safe. May we be healthy. May we be happy. May we live with ease. May we be able to open to our body, our sensations more and more with less judgment, fear, or agenda. This gentle awareness of how we feel. Regrounding in the body,

Sensing into the points of contact of our body on the ground. See, maybe taking a deep breath or two. Softening the belly. Maybe wiggling your fingers or toes. Slowly opening your eyes whenever you're ready. Before moving on, take a moment to observe and reflect on how you feel. Notice what's changed in your body and mind.

Notice especially any benefits you've received. What might it feel like or look like to carry these benefits into the rest of your day? Consistent daily practice will help us hold on to the benefits of meditation for longer between each formal session. For access to hundreds more free meditations and meditation scripts, visit MindfulnessExercises.com.