So to begin,
If we can just find a comfortable position,
Something where we are upright,
A little bit of flex in your back.
The point of being upright is so we can have a direct connection from our root all the way down to our bottom or wherever we're sitting on.
So it's a direct line of connection.
It's a direct line of connection within our own body.
So upright,
But not uptight.
And you can feel free to close your eyes.
If you're more comfortable during a guided meditation to close your camera,
Please feel free to do that also.
The point is for you to be able to drop into your practice and to be able to be with ease.
So your eyes can be open.
And if they are open,
Just slightly looking down in front of your nose or looking up a little bit,
Both at 45 degree angles.
So whatever is easier for you.
Or you can close your eyes if that's more soothing.
So as we've already established our intention for this practice,
We'll just bring that to mind.
Whatever you establish as your intention at the beginning of our sangha,
Just resurface that.
Resurface that intention as to why you're here and why this matters to you.
So we'll begin by practicing with the gentle breath.
So we're going to connect with our breath,
Just noticing the feeling of your breath as it moves in and out of your body.
Just your natural rhythm of your breathing.
You don't have to hold your breath.
You don't have to force it.
Just notice those sensations in and out.
So we're pointing our flashlight now at the sensations of the breath,
Just to get with that cadence.
Be with the cadence of your breath.
Relax into it.
While maintaining that cadence of your breath,
While maintaining awareness on your breath,
Start to point your internal flashlight,
That internal system,
To the top of your head,
The top of your crown,
All the way at the top,
The tip top of your head right now.
And notice any sensations there.
Maybe there's some tingling.
Maybe pulsing.
Maybe nothing at all.
Whatever you notice,
Just be with whatever sensation at the top of your head.
Nothing is right or wrong.
Now bring your sensations and your attention,
Bring that internal flashlight,
That awareness,
To your face,
Your entire face right now.
Maybe you can feel some coolness or warmth.
Whatever you feel is OK.
Now bring your attention into your mouth.
You can use your tongue,
Feel around your teeth,
Feel the weight of your tongue.
How does it feel to have teeth?
What is the experience of having teeth?
Just check in with yourself at this moment.
Moving the attention down now to the shoulders.
How are your shoulders feeling right now?
Maybe it's a little uptight,
A little stiff.
Maybe it's a bit relaxed.
Maybe there could be a little bit of pain there,
Uncomfortableness,
A little tension.
Whatever it is,
That's OK.
Just notice that,
Too.
Now bring your attention to your chest.
You can look at your whole chest or just look at the heart space,
Whatever is more comfortable for you.
Notice how that feels.
If your mind gets lost,
That's OK.
Just notice that.
Notice that your flashlight has pointed to another direction.
You can welcome that and then slowly and gently bring your internal flashlight,
Your awareness,
Back into the experience of your chest and be there.
Maybe you notice that your body is still breathing.
Even though your attention is on your chest,
Your breath is still there,
Still going in and out.
Awareness is illuminating all of it.
Now move down to your belly.
How does that feel?
Now,
Noticing the movement and anything else that arises for you right now.
Moving down to your knees,
Let's bring our attention there.
Just be aware of your knees.
How does it feel to have a knee?
Maybe you feel stiffness or a little tingling.
Maybe you're experiencing the coolness or the touch of your wearing clothes,
The touch of the clothing on your skin there,
The air.
What does your knees feel like right now?
Moving to your feet and just checking in,
Checking in there.
What do you feel there?
What do your feet feel like?
What is the experience of your feet at this moment?
Now bringing your awareness to your entire body,
Your entire form,
Your entire body,
Your entire form.
You can point it to any particular part that may be calling your attention,
Maybe something more strongly than the other parts.
Or you can rest and then into the part of just knowing you have a body and resting within that space,
That experience of the space of having an entire body,
An entire form.
Maybe you hear a sound or a thought comes.
That's OK.
Just notice that.
Welcome that into your field of awareness.
Welcome that into your flashlight experience and allow it to be.
Everything is welcome.
Everything is OK.
And as we transition out of this practice,
You can open your eyes if they've been closed.
Reconnect and connect with the world around you.
You can move a little bit and dedicate anything,
Any positive attributes that you've received from this practice.
Just dedicate it back to the betterment of your own awareness and the good of all being.
