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In this episode of the Mindfulness Exercises podcast, Sean Fargo gently leads us through a body-centered meditation designed to cultivate awareness, presence, and compassion. This guided practice encourages us to connect deeply with the physical sensations in our body, helping us meet each moment with openness and care. Whether you're new to meditation or a long-time practitioner, this session provides an opportunity to slow down, breathe, and come home to your body.
This episode is sponsored by the Mindfulness Exercises Mindfulness Meditation Teacher Certification. Learn more about this unique, online, self-paced program at mindfulnessexercises.com/certify
What You’ll Learn in This Episode:
Show Notes:
How to Settle Into a Relaxed and Alert Posture
Sean begins the meditation by inviting us to find a posture that supports both relaxation and alertness. Whether lying down, sitting, or standing, the key is to connect with the body in a way that feels natural and grounded. This physical foundation helps prepare the mind for deeper presence and attentiveness.
Ways to Reconnect With Physical Sensations
By gently tapping or moving the body, we're guided to reestablish awareness of sensations below the neck. This tactile reconnection serves as an anchor, helping us become more attuned to subtle bodily cues that we might normally overlook in daily life.
The Importance of Bringing Attention to Specific Areas of the Body
During the meditation, we are encouraged to notice if a particular part of the body is calling for our awareness. This might be the belly, the feet, the heart, or another area. Bringing gentle attention to these places allows for a compassionate and curious exploration of how we physically and emotionally feel in the present moment.
Exploring Sensations Without Judgment or Agenda
Sean invites us to investigate bodily sensations—whether heavy or light, warm or cool, pleasant or neutral—without trying to change them. This practice of observation helps cultivate acceptance and reduces the impulse to fix or resist what we experience.
Bringing a Sense of Care and Soothing Touch
As the meditation unfolds, we are guided to place a hand over the heart, belly, or any area that could use some tenderness. This mindful touch becomes a physical gesture of kindness and support, reinforcing the practice of treating ourselves with gentleness.
Repeating Compassionate Wishes for the Body and Self
The meditation closes with silent wishes such as “May we be safe, may we be healthy, may we be happy.” These affirmations help strengthen self-compassion and reinforce the intention to meet our body and experience with loving awareness.
