[Last modified: November, 20 2024 10:20 PM]
I had started this late night meditation routine as a way to relax my body and mind. This practice has evolved from my realization that throughout the day, my awareness stays almost entirely in my head, leaving my body feeling like a mere container for carrying my busy thoughts. The simple act of finding a comfortable position in my chair already begins shifting my attention from mental chatter to physical presence.
I begin with three deep breaths, drawing air slowly through my nose and releasing it through my mouth. With each breath, I become increasingly aware of the subtle sensations, the cool air flowing from the tip of my nose, through my windpipe, and into my lungs. I count my breaths from one to ten, then start over. As my awareness deepens, I then feel the gentle rise and fall of my abdomen, the steady rhythm of my heartbeat, the slight pressure of my back against the chair, and the weight of my feet on the floor.
The physical experience of meditation reveals how disconnected I usually am from my body’s signals. When focusing solely on these bodily sensations, I notice how my shoulders naturally relax, how my facial muscles soften, and how my jaw unclenches. Tensions I hadn’t even realized I was holding. Sometimes I feel a slight tingling in my fingertips or a warmth spreading through my chest.
After fifteen minutes, when I open my eyes, my bedroom feels different – as if the simple act of paying attention to my body has refreshed my perception of the space around me. The familiar walls and furniture appear somehow new, viewed through a calmer, more grounded awareness. This short practice helps me rediscover that body and mind aren’t separate entities but work in harmony when given the chance. Through these moments of quiet attention to my breath and physical sensations, I find a way to feel whole again, creating a sense of peace that carries into my sleep.