Okay,
So take your time getting comfortable.
You might choose to stand if you've been sitting a lot today.
Might feel good to move your body around a little bit,
Even rotating wrists,
Ankles,
Maybe rolling shoulders a little,
And then eventually finding a position that feels comfortable with your spine long and tall,
Feet on the floor.
And you might take a couple of slow breaths just to start.
Feel the breath moving in through the nostrils and out through the nose or the mouth.
Just another breath or two like that,
Nice and slow.
And when it feels right,
Let the breath settle.
And as you find stillness,
Notice what's coming forward for you today.
What's rising to the surface?
Perhaps it's a physical sensation,
Something in the environment,
Maybe sounds around you.
Could be a thought or multiple thoughts.
So just take a moment or two to observe and notice what's here.
What's coming to the foreground as you arrive and find stillness?
You might even ask yourself,
What do I need?
Why am I here?
And perhaps there's an intention for your practice.
Give yourself some time here to articulate a clear intention using language in the present tense as if it's already happened.
An example might be,
I am at ease.
I am here.
And as you affirm your intention,
Feel it as true with your whole body.
And mind.
Good.
Now bring your attention to sensation.
Start by noting sensation inside the mouth.
Just sensing the aliveness here,
Tingling,
Vibrating.
The teeth,
The gums,
The tongue,
The walls of the mouth.
And now moving your attention to the jaw and noting sensation here,
Left side,
Right side.
Sensing the ears.
Noting the ears as sensation from the inside out.
Just feeling your way,
Noting sensation in the nose.
Maybe the touch of breath at the tip of the nose.
And welcoming the eyes as sensation,
Feeling the eyes resting in the sockets held here.
Both eyes as radiant sensation.
Sensing the brow and the forehead.
Top of the head.
Back of the head.
The neck.
And inside the throat.
Sensing the whole head and neck,
The aliveness that's here.
Moving your attention to the shoulders.
Sensing both shoulders from the inside out.
Both arms.
Noting the shoulders and the fingertips.
Wrists and hands.
Noting the fingers and fingertips.
Sensing the whole left arm in hand.
The whole right arm in hand.
And both left and right at the same time.
Feeling your way now,
Noting sensation in the upper chest.
Sensing the ribcage.
Maybe even the heartbeat.
The lungs breathing.
Noticing the heartbeat.
The waist,
The belly.
Sensing into the pelvis.
Feeling the length of the spine.
The whole spine buzzing.
Tingling with aliveness.
The upper back and the lower back.
And the whole torso.
Feeling into the hips,
Noting the sensation that's here.
And sensing into the legs.
Upper legs,
Lower legs.
Ankles.
And toes.
Feeling the whole left leg and foot.
The whole right leg and foot.
Both legs and feet at the same time.
As radiant sensation.
Expanding your attention now to sense the whole body.
This whole body shimmering with aliveness.
And feeling the whole body.
Sensations coming and going.
And feel yourself witnessing this changing landscape of sensation.
Feel yourself being with all that is all now unfolding.
And rest here as the witness.
Just resting in open awareness.
Sensations coming and going.
Feelings,
Thoughts coming and going.
Body breathing.
Resting into being with all of it.
Letting it all unfold just as it is.
Very slowly let your attention return to the breath.
Feel the body breathing itself.
Sense the support beneath you,
Holding you here.
And feel yourself still resting as being.
Relaxed and at ease.
When you feel ready,
You might allow the breath to lengthen.
Bring a little bit of movement back into fingers and toes.
Maybe move the head a little bit sideways.
Maybe move the head a little bit side to side.
And then when it feels right,
You might blink the eyes open a few times.
Just kind of taking in the landscape.
Noting how the world looks to you now.
You might bring hands to the heart and reaffirm your intention.
And with deep gratitude,
I thank you for being here,
For sharing your presence and your practice today.
