So get yourself settled,
And we'll begin with a bell.
Just stop what you're doing,
As gently as you can.
Whatever came before,
Whatever might come next,
Isn't with us right now.
Just enjoy this time.
Put down your to-do list,
Turn off your social media.
Settle into your chair,
Or couch,
Or bed,
Or the floor.
This meditation could probably work anywhere.
And enjoy it.
Give yourself little gifts.
This meditation is a gift.
You can pause to say something kind about yourself.
I made great coffee.
I really appreciate the out-of-doors.
I'm kind to my pets.
Just take a moment for a little gratitude,
And a little appreciation of self.
And also a little appreciation that you're doing this,
That you're taking time to meditate.
Which is ultimately good for you.
We don't do enough kindness for ourselves.
Slowing your breathing down a little.
Becoming more heavy.
Letting go of effort,
Physical or mental.
Noticing the quiet.
Feeling more still.
All to the good.
Close your eyes when helpful.
Do what you need to do.
Stretch your neck gently.
Wiggle your toes.
Relax your wrists.
Breathe into any sore or stiff joints.
Let your muscles settle,
No longer resisting gravity.
The skin we're in.
The outermost boundary of our self.
As we encounter the world beyond.
Sometimes apprehensively,
Sometimes excitedly.
With joy or trepidation.
The skin is where we meet it all.
Let's address our skin generously.
Bottom to top.
As in every meditation,
As in every day,
Stray thoughts come,
Anxieties,
Fantasies,
To do reminders.
You can put them aside until this is done.
They'll be there later.
And just return to your body,
My voice,
Your breathing.
Whatever is a good signal to you of this present moment.
Because it's normal to get distracted.
Don't fight it,
Just return.
Let's start at the feet.
The skin on the bottom of your feet,
Top of your feet,
Around and between your toes.
Some of it's probably rougher and more calloused than other parts.
Maybe you have socks and shoes on,
Maybe you don't.
What do you feel?
Hot?
Cold?
Dry?
Scratchy?
Cool off?
Open air?
Just notice.
Isn't it nice to be sealed up down there so that you can walk and move?
Feel gratitude and then we're going to move up to our legs.
Our skin sheathes all the muscle and bone,
Blood and sinew,
Helping us to react to the world.
If it didn't contain us,
We wouldn't have the vigor to move,
To be.
What do you notice about the skin around your thighs and calves,
Knees and shins?
Is it supple?
Warm?
Cold?
Clothed or not?
We're not making an inventory per se,
We're just noticing.
Using it as a cue to stay with self and to lift up gratitude for our skin.
Feel all the way around your legs.
The skin,
A semi-permeable interface with the great world.
Give a thanks.
We're going to move further up to the hips,
Midsection.
Groin and buttocks.
Our generative and sensual organs.
The skin around the buttocks that dissipates heat,
Keeps us cool and balanced.
What does all that feel like?
Be curious with your skin.
Good,
Bad,
Indifferent.
You don't need to judge,
Just notice.
You are made exactly as you are supposed to be.
Right out to your skin.
Show gratitude for the skin of your midsection and all the work it does.
Joy and strength.
We're going to move up to belly,
Torso,
Chest,
Back.
The skin around your core.
The skin where you get an itchy back.
The skin that handles a lot of your sweat.
All your organs inside,
Holding them tenderly.
Remember,
Beltline to your armpits.
Around the back,
Belly button again.
Feel it all.
The embrace of all of that skin.
So wonderful.
The work it does without complaint.
With gratitude to the skin all around your midsection and torso,
Let's move out to the arms.
All the way out to your wrists,
Hands,
Fingers.
All the way up to your shoulders.
Great sheaths of skin.
Holding in your strength and supports.
You couldn't do push-ups without skin.
Couldn't hold things,
Wash dishes,
Hug people.
How does it feel?
Warm or cool?
Soft and supple?
Annoyed?
Maybe a little sweaty or clammy?
Those are all good and healthy things.
Say thank you to the skin you're in.
All of the skin down your arms.
Finally,
We'll go up into shoulders,
Neck,
Face,
Scalp.
So many important things this skin does and holds in.
And allows us to express.
Helps us to show and sometimes conceal.
From your hair follicles to the tender skin under your eyes.
The softness of your lips.
Ticklish ears,
Stiff neck.
All of the skin.
So amazing.
Maybe your skin pulls into a small smile.
Loving yourself.
Enjoying the skin you're in.
Continue to be present in your skin,
Breathing and appreciating.
Until you hear the bell.
Letting your attention circulate around all of your skin.
Tickling you.
Blessings.
