BODYMeditate.

The purpose of BODYMeditate is to connect with your body, help identify the areas that need your attention, and calm the nervous system.

A Step-by-Step Guide

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A Step-by-Step Guide 〰️

Step 1 - Setting Up

Find a quiet, comfortable space where you won't be disturbed. You can either sit in a meditation pose on the floor with supports or props, or find a supportive chair. Take a moment to acknowledge why you’re practicing this meditation. Some meditation examples might be to feel grounded, release tension or simply listen to your body. 

Close your eyes or soften your gaze.  This is the time to start connecting with your breath. Take a few deep breaths in through your nose and out through your mouth.   Allow your breath to return to its natural rhythm without forcing it.

Step 2 -Tune into Your Body

Perform a Body Scan. Begin by bringing your awareness to your feet. Notice any sensations—warmth, tingling, or pressure. Slowly move your attention upward, scanning your body part by part: legs, hips, abdomen, chest, arms, neck, and head. Spend a few moments with each area, observing without judgment.

Notice Sensations and Emotions. Pay attention to areas of comfort, tension, or numbness. If you notice discomfort or strong emotions, gently breathe into that area, imagining space and softness around it. Remind yourself that all sensations are temporary and safe to observe.

Engage with the Felt Sense. Notice if any sensations feel like they have meaning—a tightness in your chest might feel like worry, or warmth in your hands might feel like ease. If a sensation stands out, ask it silently, “What do you want me to know?” Stay curious about what arises.

Step 3 - Ground Yourself

After exploring, bring your attention back to a neutral or grounding part of your body, like your feet or hands. Feel the connection of your body to the surface beneath you.

Close with Gratitude. Take a few deep breaths and thank yourself for taking this time. When you’re ready, gently open your eyes and return to the present moment.

Tips for Success:

  • Practice for 5–20 minutes, depending on your comfort level.

  • If your mind wanders, gently guide it back to your body or breath.

  • Approach the meditation with curiosity, not judgment.