A MEDITATION: 5 minute Body Awareness
I would say that one of the most common conversations that I get into with people is around meditation, how they desperately would like a consistent practice, but it’s either not for them or they don’t know where to start. I totally get it. I’ve been through it myself, more than once. It’s taken me a number of starts before something clicked for me. My biggest problem and this goes for any new habit that I’m trying to bed in, is that I’m all or nothing. I’m a perfectionist - and I don’t say this in a good way. It’s not good, not even a little bit. It’s the way in which I self-sabotage.
So, what do you do if you want to start up a practice? You’ve heard that meditation is helpful, maybe you’ve given it a go but you’ve fallen on and off the wagon, again and again.
Start small. If you really want to create a practice, it needs to be small, realistic steps and it has to be something that you don’t put unrealistic conditions around. So, for those that are really struggling, I start here. It all starts with 5 little minutes. Have you got 5 that you can spend with me right now? Let’s give it a go!
THE MEDITATION
This is a great exercise for anyone that is meditation-curious. That wants to try out some mindfulness but you're not really sure where to start? Perhaps you're a little shy of commitment. Maybe you're already a lover of all things mindful, and this is a nice little reminder - time to take just 5 minutes for you!
Sit somewhere you won't be interrupted for 5 minutes. Crossed legged, or sat with your feet on the ground. Close your eyes and centre your body with your mind.
Become aware of your body. How it feels. It's weight. The feeling of the surface beneath you. It's presence.
Bring your attention to your toes. Notice them, perhaps for the first time. Notice how they feel. Have you got shoes on? Are they on the surface beneath you. Notice how they're connected to your feet. Use your attention like a spotlight, moving it up your toes, feet, along your legs, your pelvis. Up your stomach, spine, chest, ribs. Notice your fingers, palms, hands, your arms, shoulders - even collar bones neck. Focusing on the different parts of your face, the muscles and then up to the top of your head and scalp.
Become aware of the way that every, single part of your body feels. The sensations, the way that each part is connected. No judgement, no labeling. Just noticing. Noticing the aches, pains, niggles. Noticing the expansiveness, maybe even the energy flowing within you.
When you are ready. Open your eyes. Taking just 5 minutes to see how your body is, how your physical self is feeling can be not only enlightening but energising!
Did you give it a go? Tell me all about it!