Get comfortable either sitting,
Standing or lying on your back.
And if it feels good and right to you.
You may like to close your eyes or simply lower your gaze,
Helping you to tune in and sense into your body.
Start by noticing your breath.
How your belly rises and falls all on its own.
No need to do anything.
Just be here.
With every in-breath.
And out-breath.
Feel your whole body from the top of your head.
Down to your toes.
Where does your body touch the ground?
Where can you sense gravity pulling you gently toward the Earth?
And if your mind wanders,
That's fine.
Just bring your breath back to the part of your body you're focusing on.
No need to judge.
Nothing to achieve here.
And now bring your attention to your feet.
How do they connect with the floor?
Feel the heels,
Soles,
Joints.
Notice temperature,
Pressure,
Tingling.
Or maybe nothing at all.
That's totally okay.
Slowly move your attention up to your legs,
Through the calves,
Past the knees,
Up to your thighs.
Let your breath travel with you.
Nice and easy.
And now arrive in your belly.
You might sense your breath most clearly here.
Feel your belly and chest gently rise and fall.
Calm.
Present.
Breathe into your shoulders.
From there into your arms.
All the way to your fingertips.
And if you notice your mind starting to wander,
Simply acknowledge whatever arises.
Let it be.
And then gently guide your attention back to the part of your body you're focusing on.
Where do you feel something?
We're not.
It's all welcome.
Then bring your awareness to your throat.
And the back of your head.
Release the jaw.
Soften the tongue.
Notice sensations inside the mouth.
And then shift your focus to your face.
Notice ears,
Nose,
Eyes,
Your forehead,
And the space behind the eyes and between the eyes.
Feel the top of the head,
The crown,
The sides.
Allowing curiosity to explore gently.
And then widen your awareness to the whole body again.
Notice your body as a complete connected system.
Feeling warmth,
Tingling.
Energy or stillness.
All sensations or their absence are a part of your unique experience.
And when you're ready to come out of this experience,
I invite you to stretch,
Move your body,
Wiggle fingers and toes,
Do whatever your body needs right now to come back slowly and gently.
