Hello!
Thank you for joining this felt sense meditation.
Before we start,
Please find a quiet place where you won't be disturbed and sit in a comfortable position with your back straight.
Please feel free to adjust your position at any time if you feel uncomfortable.
And if sitting down becomes too difficult for you,
You can also lie down.
Just remember to keep the movement free and flowing.
Let's start by closing your eyes.
Start by observing the quality of your breath without trying to change it,
Without judgments.
Just a gentle awareness that you place upon your breath and body.
Notice the air coming in through your nostrils,
Perhaps still cold.
And as you breathe out,
Notice the air coming out of your nostrils,
Perhaps now at your body's temperature.
Is your breath soft and silent,
Perhaps deep and loud?
Feel the air coming in and expanding your body.
Place your hands along your body,
Perhaps belly,
Chest and back.
And observe the movement that is triggered when you are breathing.
Perhaps you feel your belly and rib cage having wider movements.
Or perhaps you can even feel an expansion and contraction in your back.
Don't try to change anything,
Just observe.
Now notice the areas in your body that are resisting the in-breaths and if there's any points of tension.
Notice as well the relaxation that it happens when you breathe out.
And now let's take three deep breaths together,
Breathing in deeply through the nose and out through the mouth,
Allowing the air to come out as a sigh or sound that really needs to be expressed,
Whatever feels comfortable for you.
In and out.
In and out.
In and out.
Repeat these exercises another three times at your own pace.
Expanding the body during the in-breaths and releasing everything that is ready to go in the out-breath.
Breathing in and expand,
Go beyond the limits of your body and breathe out,
Releasing all that no longer serves you.
Return to your normal breath and visualize a system of roots coming down from the bottom of your feet and pelvis,
Descending all the way towards the center of Mother Earth or until you feel comfortable visualizing them going down.
Feel those strong roots keeping you grounded,
Feel the gravity pulling you down towards the earth and the resistance offered by the surface where you're sitting down.
And now bring all of your attention to your body.
Observe all the sensations that start arising within and surface in the here and now.
And bring your natural breath to these areas and sensations starting with your feet,
Your lower legs,
Your thighs,
Your pelvis,
Your belly,
Your lower back,
Your chest,
Your upper back,
Your shoulders,
Your legs,
Your upper arms,
Your lower arms,
Your hands,
Your neck,
Your head,
Your body,
Your body,
Your head and your crown.
Scan all of your body and bring all of your attention to each and every sensation that arises from within.
Maybe you find one that is more dominant,
One that calls for your attention.
The thing is that sensations are one of the body's languages to communicate with our mind.
So listen to what yours is saying right now.
And if there's no dominant sensation just intuitively pick the one that you feel that needs you the most.
And maybe you'll find some discomfort or pain.
See if you can stay with it and offer a bit of love.
If you need,
Please adjust your position and bring the breath to that place and sensation creating a little bit more space,
Offering it a little bit more air.
Observe as a little child that looks to the world in wonder for the first time,
An attentive and curious stare without judgment,
Without good or bad and breathe.
Maybe the sensation has a color,
Perhaps a scent,
Maybe even a texture or a sound or maybe even some taste.
Observe everything.
Perhaps you'll find a rhythm within or maybe you recall something,
An image,
An idea.
Or maybe the sensation changes or even dissolves.
Maybe something starts shifting.
Perhaps your attention is captured by another sensation.
Just let it happen.
Do not resist or try to stay with it.
Just go with the flow.
Observe everything in silence and in peace.
Observe and breathe.
Maybe within the sensations you start feeling some emotions and perhaps thoughts start popping in your mind,
Entangled to these sensations and emotions.
Observe them and don't try to push anything away,
Not even these thoughts.
Just don't invest in them.
Let them flow.
Let them flow like a river tide that never stops moving.
What are you feeling within you?
Visualize your attention as a pink light that bursts out of your heart and lands on the places and feelings that need you the most.
A compassionate look filled with love,
Open to receive and letting go.
Give yourself the space to allow the emotions that serve us to be freely expressed in your body and release the tears,
The love and whatever is still stuck within you and continue to breathe to create more space.
Feel your body alive in the here and now,
Full presence and continue to breathe.
And now,
Let's take another three deep breaths,
Releasing a sound in your out breath,
A sound in your body.
And start bringing your awareness back into the room where you are right now.
Feel the roots below once again and visualize a golden bubble involving your body and protecting you.
Observe your body and notice how you feel now.
Notice if anything shifted.
If you need more time,
Remain with your eyes closed for a little while or take the next few minutes to free ride about anything that you just experienced here.
Take your time and don't rush it.
And if you are ready to return,
Start blinking your eyes slowly as you adapt to the luminosity in the room.
How do you feel now?
I wish you a wonderful day and I'll let you go in peace.
