Hi,
This is Ksenia and welcome to a practice from the Return to Yourself series.
Sometimes we spend so much time inside thoughts,
Responsibilities and tension that we slowly lose contact with ourselves.
This practice is not about becoming perfect or completely calming the mind,
It's a simple invitation to reconnect with your present moment experience exactly as it is right now.
And today we will be returning to ourselves through the body.
You can take a comfortable position.
And before changing anything,
Simply notice how the body feels right now.
Perhaps there is a tension.
Pratik.
Restlessness.
Or maybe a little more calm and steadiness.
There is no need to fix anything.
Simply note the contact of the body with the surface beneath you.
Feel the feet.
Feel the back.
Feel the hands.
Take one calm inhale.
And slow exhale.
Now begin noticing physical sensations a little more closely.
There is no need to search for anything special.
You may notice warmth or coolness.
You may notice pressure.
Having us.
Lightness.
Or the movement of the breath inside the body.
Now slowly move attentions through the body,
Not too quickly.
The feet.
The legs.
The belly.
The chest.
The shoulders.
Their hands.
The face.
If there are any tensions somewhere,
There is no need to remove it.
Sometimes it's enough simply to notice this is how it feels right now.
And now,
Take a few more moments to observe your body as it is.
Allowing all your sensations to be a part of this practice.
Very often when the mind becomes overloaded we begin living almost entirely inside thoughts and the body stops feeling like a place we can return to but the body is almost always available as an anchor back to the present moment through the breath the contact of the feet with the floor.
Maybe the temperature of the air on the skin.
Now please gradually allow attention to widen again.
Noticing the body.
The sounds around you.
Noticing the breath and the whole space of experience.
Thank you for practicing with me.
If this meditation was helpful,
You can save it or leave a short review.
It helps other people find these practices too.
And I'll be happy to see you in the next meditations from the Return to Yourself series.
