So just taking a moment now and getting yourself comfortable.
Closing down your eyes.
Starting to bring your awareness inwards.
Connecting in with your breath.
As we bring our awareness onto the breath.
Brings us to our energetic centre.
The centre of the universe.
With our awareness on the breath.
Starting to slow the breath down.
If you can.
Allowing yourself to become present.
In this now moment.
As the breath slows down.
You might be able to take some more air.
With each in breath.
Getting those lungs to expand.
Just gently not forcing anything.
Just allowing it to happen.
Over time as that breath slows.
The body relaxes.
And so we're just riding the waves of the breath.
Feeling into that in breath.
Feeling into that out breath.
As if we were riding the waves of the ocean.
As we breathe in.
The top of the wave.
And breathe out.
Down to the bottom.
Just being aware of anything that arises.
And allowing it to be released.
As quickly as it arises.
And coming back to the breath.
Now with your next in breath.
Draw that breath all the way to the end of the in breath.
And then taking your awareness down further.
Into the base of your spine.
Feeling that connection.
To your chair or the mat or the rug.
Wherever you're seated.
Noticing how that feels.
Where you're connected.
Then as you continue with that gentle steady breath.
Taking the awareness now down into your feet.
And noticing where they're making contact.
Souls of the feet.
You might notice the movement of energy or sensation as you bring your awareness.
To different parts of the body.
As thought goes energy flows.
So we're feeling into the souls of the feet.
Noticing how that feels.
And then noticing the right side.
The right side soul.
And then the left soul of your foot.
Noticing how that one's feeling.
Maybe you notice some differences between the left side and the right side.
Maybe you didn't.
Either way is perfect.
Just observing.
And then noticing both souls of the feet again.
At the same time.
Then taking your awareness to your toes now.
Noticing how they're feeling.
In a couple of words,
Could you.
Your mind ascribe any qualities to how the toes are feeling.
And then noticing the toes on the left side.
And the toes on the right side.
And noticing if there's any differences.
Between the toes on the left side or the right side.
Then noticing your toes all at the same time.
Know what about the top of your feet.
Taking your awareness now to the top of your feet.
If you can notice how they're feeling.
Maybe you can feel stronger sensations in different part of the feet.
Maybe it's the same either way and anyways.
Just bringing our awareness to the top of the feet.
What about the right side of the top of your foot.
Noticing how that one's feeling.
But in taking your awareness.
Over to the left.
Top of your foot.
Notice how that one's feeling.
And then noticing the tops of both feet again.
All at once.
And bringing your awareness to your whole feet.
For the whole of both of your feet.
Same time.
Maybe you can notice a difference in.
And connecting in with the left side foot.
And then the right side foot.
And then both feet at the same time.
Observing any differences.
And how your whole feet feeling.
And then moving your awareness up to your ankles.
Noticing your ankles now.
You might be able to feel into the joints,
The little bones.
Connect from the feet.
Where your ankles join your feet,
Your legs.
And notice how they're feeling this time.
Noticing the right ankle.
And how that feels.
And then compared to the left ankle.
How that left ankle is feeling.
And then feeling both ankles.
And now bringing your awareness to your legs.
Feeling into your legs.
The way that they're positioned.
Feeling where they're contacting your seat.
You might become aware of the bones.
And the muscles.
On those bones.
You might notice the sensation of skin.
Enveloping those legs as well.
The different layers within the legs.
And then noticing the left leg.
How that's feeling.
And then noticing the right leg.
And how that might feel different.
Again,
Maybe it feels the same,
But either way is perfect.
And then feeling both legs together.
Now bringing your awareness up to your hips.
Feeling into how they're feeling for you at this moment.
Maybe you can notice the pelvic bowl and the way that it's seated.
You may prefer one side or the other or rocking forward or backward.
Again,
We're just observing,
Connecting in.
Our hips.
Now pelvis.
All through that bottom area of the torso.
Being what else you might notice in the space.
Now bringing your awareness up to the center part of your torso.
All through that midsection.
The front of the belly.
Around the sides.
And the back.
Noticing the spine moving through the middle.
Noticing your abdominal organs.
Where they're sitting.
In that central part of the torso.
Being what else you might notice.
Maybe you can feel the circulation moving through that space as well.
Now we're taking the awareness up into the top part of the torso.
The lungs.
Heart.
The life-giving breath.
Feeling the rise and fall of the ribcage.
With the breath.
You might also notice your heart beating.
And how that feels.
And then as we move that awareness up around into the shoulders.
Feeling your shoulder blades.
Resting down your back body.
And then the arms.
Resting down from those shoulders.
Being held.
Those big shoulder joints.
And then taking your awareness down into your arms.
Feeling your arms resting down.
Feeling the parts that make up your arms.
The joints.
And the elbows.
Bones,
The muscles.
All of that connective tissue as well that holds everything together.
And taking your awareness down into your wrists and your hands.
Noticing how they're feeling.
Right now.
Feeling the left hand.
And the right hand.
Noticing they feel different at all.
And then feeling both hands at the same time.
And taking your awareness up to your neck.
Noticing it.
Gently holding your head.
You might notice your windpipes moving through your throat with that breath.
Notice the top of the spine.
Supporting the head.
And then noticing your head.
Feeling all around the back,
The sides,
The top of your head.
And then feeling your face.
Noticing how that's feeling.
Feeling your eyes,
Your nose,
Your mouth,
Your jaw.
And feeling your whole face at the same time.
And then feeling your whole head and face at the same time.
And as you take your awareness back down through your whole body.
Feeling your whole body now.
All at the same time.
Feeling it as one.
Feeling your skin.
As that container for our physical.
Feeling what it feels like to be in the physical.
And I'm going to leave you feeling into the physical.
