Welcome,
Everyone.
I'm Devin Walker.
I'll be guiding you today in a short somatic meditation.
This is a meditation designed to get you out of your head and get you into your body.
So here we go.
Just find a comfortable seated position.
You could say cross-legged,
You could just be sitting in a chair.
Doesn't matter.
But wherever you are,
Make sure your back is unsupported and bring your spine straight as if you feel a string attached to the center of the top of your head and that string is just pulling your spine upward,
Making you taller.
And then you slightly tuck in your chin and rest your hands on your knees or your lap.
Good.
And we'll start by bringing our attention to the very top center of your head.
This place where the cranium knits together at the very center on the top of your skull.
And what you're doing here is you're simply observing.
Simply observe.
Any sensation you experience in this area at the top of your head,
Just notice.
If you don't experience any sensation at all,
Just wait.
Good.
And in this way we're going to continue down the body,
Just observing any sensations,
Any experiences,
Any feelings in each part of the body,
Step by step,
Part by part.
So come down now to the forehead.
Allow your attention to take in the entirety of the scalp.
Not reacting in any way,
Not trying to change anything,
Just simply seeing if we can notice any kind of sensation or no sensation at all.
Good.
Now continue down the body like an x-ray,
Going over the eyes,
The eyebrows,
The cheeks,
The nose,
The mouth,
The ears,
The sides and the back of your head.
Continue coming down over the chin onto the neck,
Feeling the back of the neck,
The throat,
Coming down to the shoulders and just simply noticing what you experience in that moment in your shoulders.
Any tension,
Any sensation at all,
Whether pleasurable or unpleasurable,
Continue down the arms,
Taking in the deltoids and the upper arms,
Feeling your elbows and your forearms and your wrists and hands and the tips of your fingers.
As you do this process,
Be perfectly still,
Just breathing and paying attention to the different parts of the body.
Good.
So come now to the chest,
The heart space.
Other plexus,
The rib cage,
The lower part of the abdomen,
The lower belly,
The bladder.
It's not important what you notice and what you experience.
It's just important that you experience it.
It could be any sensation at all.
Just take note.
Now bringing your attention up to the base of the skull and coming down the spine into the upper back,
Shoulder blades,
Coming down the middle back and the lower back,
All the way to the tailbone.
Now come into the pelvis,
Feeling the groin,
The hips and your bottom,
Just noticing any feelings,
Any sensations,
Any tension,
Any tingling,
Anything at all.
Without judgment or reaction,
Just continuing down into the upper legs and the knees and the shins and the upper part of the feet,
Tops of the feet,
The ankles,
Moving to the toes and finally to the soles of the feet.
Feel any sensations in the soles of the feet here.
And then together we're just going to take a big deep inhale into the lower belly,
Through the nose and down.
Let all the tension,
Any energy,
Anything you notice in your body just sort of drift down your body as if it was liquid pouring down the inside of your body and out the soles of your feet and gently,
Slowly allow your eyes to flutter open in their own time,
Not jumping right into focus but simply gently taking in the colors and the shapes around the room.
