Good morning.
Let's adopt a standing posture for today's practice.
It is best to do this practice barefoot.
Standing up straight and tall and wakeful,
With your feet flat on the floor,
About hip distance apart.
Gently straightening the spine.
Relaxing the shoulders,
Allowing the arms to hang down the sides of the body,
Fingers loose and relaxed.
Putting the body into stillness.
And allowing the eyes to close,
Or lowering your gaze to the floor.
Let's begin the practice by taking a deep breath in and exhaling.
Once again,
Breathing in,
Feeling the breath awakening the body and exhaling.
One more time,
Taking a deep breath in and as you exhale,
Dropping your attention all the way down to the bottoms of the feet.
Being aware of the bottoms of the feet in contact with the floor.
Without moving the feet,
Noticing the toes,
The spaces between the toes.
Noticing the soles of the feet,
From the ball to the arch and the heel.
Shifting your attention to the top of the feet,
Allowing this awareness to be gentle.
Becoming aware of the ankles.
Turning your attention to the lower legs,
Noticing the calves and the shins.
Directing your attention to the knees,
Noticing the kneecaps,
The back of the knees.
Moving your attention to the thighs,
The inner thighs,
The outer thighs.
And now moving your attention to the hips,
Becoming aware of the pelvis area and the bum.
Turning your attention to the lower back,
Noticing the tailbone of the spine,
The muscles of the lower back.
And shifting your attention up to the middle back area.
And then the upper back area,
Noticing the shoulder blades.
And now shifting your attention to the front of your body,
Resting your awareness on the belly area.
Connecting to the movements at the belly,
Rising and falling as you breathe in and breathe out.
Shifting your attention to the rib cage area and then to the upper chest area,
Noticing the movements at the lungs.
Paying attention to heartbeat.
Moving your attention across the shoulders and down both the arms and resting your awareness on the hands.
Paying attention to the fingers,
The back of the hands,
The palms,
The wrists.
Turning your attention up to the lower arms,
The elbows and the upper arms.
Moving on to the shoulders,
Noticing any tension in this area.
Moving your attention to the neck area,
Noticing the back of the neck.
And the throat,
The inside of the throat.
Moving your attention now to the chin,
The jaw and the mouth area.
And the cheeks.
Moving on to the nose and paying attention to the flow of the breath in and out through the nostrils.
Shifting your attention now to the eyes,
The eyebrows and the forehead.
Paying your attention to the temples and the ears.
Moving to the sides of the head,
The back of the head and finally the top of the head.
Relaxing your awareness gently on the crown of the head.
Now expanding your awareness to the entire body in this standing posture.
Breathing in and breathing out.
Now when you're ready,
Taking a deep breath in,
Exhale and opening or widening the eyes.
Thank you for practicing with me and have a mindful day ahead.
