Settling and preparing the body for meditation,
Coming into a comfortable seat,
Whatever that is for you.
See a posture that is firm yet relaxed.
Just encourage those micro adjustments,
The movement of the clothes,
The adjustment of the sit bones.
I like to tilt your chin down or up.
Just notice what feels natural and comfortable.
And then we settle into a natural stillness.
And notice where your attention is.
What thought or sensation has captured your attention.
We're just sinking our attention down,
Down into the middle of the chest,
To the heart space.
And just notice a resting here,
Resting in the middle of the chest.
Sense of coming back home.
In this meditation,
We are exploring or experimenting with this heart of our awareness.
And how we can connect to our whole body from this heart,
As if we're seeing our whole body through the eyes of the heart.
Without judgment,
Without a story,
Without the filter of analysis,
Of what is here,
Who you are.
So we begin by anchoring our awareness in the chest area,
In the heart.
As if it's one long connected line,
Maintaining the awareness of the heart and moving your awareness all the way down to the tips of your toes.
So each and every toe is touched by your awareness,
By your presence.
If you're inhabiting your toes from the inside out,
And then bring your attention back into the heart space,
Like a returning to,
Coming home to the heart.
And then direct your awareness down to the soles of your feet,
And the tops of your feet,
Ankles and heels.
Both feet inhabited,
Touched by your awareness from the inside out.
Alive.
And then bring your awareness back up to the heart center.
Then maintaining this anchoring of the heart,
Moving your attention down to your thighs and shins,
The lower leg.
Both lower legs simultaneously touched by your awareness.
You are inhabiting your lower legs,
The inside out,
The aliveness.
And return your attention back to the heart.
Anchoring in the heart,
Moving your attention down to your knees.
Both knees inhabited by your awareness.
And returning to the heart.
And then from the heart,
Moving down to the thighs and hips and buttocks.
Your thighs and hips and buttocks.
Inhabited,
Touched by your very presence.
Perhaps a forgotten sense that your thighs and hips,
Buttocks are simply here.
And we're simply aware of them.
And returning your awareness back to the heart.
Anchoring here.
Keeping the awareness of the heart is gently sink.
That very same awareness down as if it spreads down through the torso,
The belly spreading around to the lower back.
And again,
That judgment of what sensation.
Noticing the felt sensation as it is.
Inhabiting your torso,
Your belly from the inside out.
And returning your attention to the heart.
And moving your attention up towards the chest,
Upper clavicle around to the shoulder blades in the middle of the back.
This upper torso is inhabited by your awareness.
And yet the heart has not been forgotten.
Inhabiting your upper torso from the inside out.
And coming back to the heart.
And then keeping the awareness of the heart,
Spread that same awareness down the shoulders,
Down the arms,
Elbows,
Forearms,
Down through the palms and each and every fingertips.
Notice that wave of presence.
Amplifying the direct recognition of your arms.
The felt experience of your arms from the inside out.
Alive,
Here,
Existing.
Turning your attention back to the heart.
And from here,
Directing your attention upwards to the neck.
Your awareness touches your neck from the inside out.
And then coming back to the heart.
And from the heart,
Moving up towards the head,
The jaw,
Cheeks,
Eyeballs,
Forehead,
The top of the skull,
The whole skull,
The ears,
The brain.
The whole head inhabited with your awareness.
And then returning your awareness to the heart.
Then with that very same unchanging awareness.
That awareness spreads down to the tips of the toes,
Simultaneously to the top of the head.
Out,
Down through the arms to the fingertips.
So your whole body is now inhabited,
Touched by this very heart of awareness.
Notice this very aliveness of your being.
Heart anchoring you in the wholeness of your being.
Body,
Mind,
And heart,
All existing as one,
Here.
As we close this meditation.
Just keeping this awareness of the heart as you gently open the eyes.
Taking in your space,
The room in which you're inhabiting.
And the body that you're inhabiting in this space.
Heart at the core.
Of this body,
This being,
You're just here.
