In this meditation, I guide you into a deeper practice of noticing subtle sensations within the body, using the breath as a steady anchor.
As your awareness develops, meditation can move beyond simply noticing the body, into a more refined attention to the smallest movements and sensations within it.
We begin by settling into good posture and becoming aware of the breath, noticing details such as the coolness of the air as it enters the nose and the gentle expansion of the chest.
From here, the practice deepens, inviting you to explore where the breath begins, how it moves through the body, and how different areas respond.
As awareness becomes more precise, the whole body comes into focus, along with the sense of contact with the ground beneath you.
This is a practice of refinement, gently deepening your ability to notice, to feel and to remain present.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you develop deeper awareness, focus and presence.
This meditation supports body awareness, focus and present moment attention.
Chapters:
00:00 – Introduction
00:28 – Deepening awareness of the body
00:56 – The bell
01:28 – Recognising the potential of the practice
01:56 – Sitting with good form
02:54 – Awareness of the breath at the nose
04:53 – Expansion of the chest
05:58 – Deepening awareness
06:08 – Where does the breath begin?
07:08 – Refining attention
09:03 – Chest and belly movement
09:48 – Whole body awareness
11:18 – Contact with the chair
11:56 – Closing bell