Sean Fargo leads a body-centered guided meditation on the Mindfulness Exercises podcast. The practice starts with finding a posture that is relaxed and alert, then moves through sensing the body, noticing physical sensations without judgment or agenda, placing a hand where the body could use some care, and repeating compassionate wishes. It is open to people who are new to meditation and to long-time practitioners.
Sponsored by the Mindfulness Meditation Teacher Certification MindfulnessExercises.com/Certification
What You’ll Learn in This Episode:
- How to Settle Into a Relaxed and Alert Posture
- Ways to Reconnect With Physical Sensations
- The Importance of Bringing Attention to Specific Areas of the Body
- Exploring Sensations Without Judgment or Agenda
- Bringing a Sense of Care and Soothing Touch
- Repeating Compassionate Wishes for the Body and Self
Show Notes:
How to Settle Into a Relaxed and Alert Posture
Sean begins by suggesting a posture that feels both relaxed and alert. You can lie down if you think you can stay awake, sit on a cushion, chair or couch, or stand. He suggests closing the eyes gently or looking downward, and softening the muscles of the face.
Ways to Reconnect With Physical Sensations
Sean suggests moving the body a little or tapping it with your hands to regain connection with everything below the neck.
The Importance of Bringing Attention to Specific Areas of the Body
During the meditation, listeners are encouraged to notice whether a particular part of the body is asking for attention, such as the belly, the feet or the heart, and to bring gentle, curious attention there.
Exploring Sensations Without Judgment or Agenda
Sean invites listeners to investigate bodily sensations, whether heavy or light, warm or cool, pleasant or neutral, without trying to change them.
Bringing a Sense of Care and Soothing Touch
Listeners are guided to place a hand over the heart, the belly or another area that could use some tenderness, as a gesture of kindness toward themselves.
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.” Afterward Sean asks listeners to notice how they feel and what has changed in the body and mind, and says that consistent daily practice helps hold on to the benefits of meditation between formal sessions.
Additional Resources:
- Free Training with Sean Fargo: How to Teach Mindfulness With Confidence & Credibility
- Certification: Mindfulness Meditation Teacher Certification
- Blog: Powerful Letting Go Quotes for Renewal and Growth
- Blog: Growth Mindset Quotes: 60 Inspiring Quotes for Personal Transformation
