So yeah,
If you'd like to make yourself comfortable.
Closing your eyes either fully or partially.
Taking a few deep breaths.
Closing your eyes either fully or partially.
Bringing your awareness to your breathing.
Noticing that very small sensation of movement that you feel with the air that is brought into your body.
Then released out again.
Feeling the sensation either at your nostrils,
In the back of your throat.
Maybe you're feeling it further down in your chest.
You can actually feel that air,
That cooler air as it meets the tissues of your body.
This constant movement.
With the air from outside.
Coming into our system.
Moving against our internal system.
Integrating with our internal system.
Then air being released from our system.
We can feel the air coming in.
We can feel the air moving out again.
Constant source of sensation,
A constant movement within us.
You might even imagine what it's like to be a particle in the air.
That you're breathing in how it is to travel through those internal systems.
Imagine what it might be like to be a particle moving out,
Moving back out into the vastness of the air around our body.
You're breathing in how it is to travel through those internal systems.
.
.
.
Then starting to expand your awareness to the rest of your body and tuning into movement that you're feeling maybe in your arms or your legs places where you can feel your pulse,
Where you can feel the effects of your heartbeat.
Maybe you feel them in your lower arms,
In your wrist maybe where your body is pressing against the chair or the floor you can feel your pulse your knees,
Your ankles once again being aware of that movement,
The movement of your blood this life giving force that is constantly moving throughout our body constantly nourishing our organs,
Our limbs,
Our muscles constantly providing the resources we need to move throughout our day maybe landing on one point where you feel your heartbeat and simply resting your awareness there,
Being aware of the movement at that place in your body because you are aware of the air moving in your body being aware of the blood moving through your blood vessels you can tend to take this process for granted but it's so important to our freedom,
To our movement to our strength and our power and our tracking and our appeare so if you're noticing any difficult emotions as you're resting your awareness on any of these places in your body then bringing some kindness to yourself.
The body can feel a little bit alien to us.
The culture has not supported us in getting to know our body.
It's not supported us in being kind to our body.
It's not our fault.
Bringing some tenderness,
Some kindness to your experience.
If it feels stressful to be thinking about your body or bringing your awareness to your body.
Then moving your awareness beyond your body to the environment that you're in.
Becoming aware of movement around you.
You might know that there's movement because you can hear movement.
You might simply sense movement either if there's an animal in the room with you,
You might know that they're moving with you.
If there's a breeze coming through the window,
You might know that the curtains are being moved.
Sitting in stillness and sensing into the movement around you even without opening your eyes,
Without seeing the movement.
There is always movement around us.
There are always things moving in the air,
Molecules in the air,
Movement of a breeze,
The air conditioning or the heat comes on and the air moves.
There's water in the pipes,
In the walls that are moving.
There's an electrical current in the walls moving to our power sockets.
Being aware that we're in the midst of movement.
Many of these things are here for our benefit,
For our comfort.
The heat or the air conditioning bringing us comfort.
Water in the pipes allowing us to have a shower,
Wash our hands.
The electricity to the power socket allowing us to turn on all sorts of equipment that needs power.
The open window giving us fresh air.
The animal in the room with us offering us comfort,
Keeping us company.
You Then gathering your awareness again and bringing it back in to your body,
Back to the physicality of your body.
Noticing how it feels to be sitting in your chair,
To be leaning against whatever you're leaning against.
Feeling of your clothing on your skin.
And then if it feels okay putting a hand or both hands on your belly and simply noticing how your belly moves as you breathe.
The movement of your belly underneath your hands.
And if you're struggling with this,
If this feels too much to you,
You might bring your awareness to the breathing somewhere else in your body or maybe just be aware of your whole body moving as you breathe.
Finding movement in your body that feels okay to bring your awareness to.
You If you're feeling any judgment about your belly,
Maybe considering how hard the internal organs in your belly work to help you digest,
To help you give energy to your system.
You can have difficult feelings about our belly,
But it's always doing the best it can.
You You might like to rest your hands down.
You can keep them on your belly if you like,
But also might like to rest them down.
Expand your awareness again to your body as a whole.
Maybe starting to move your fingers,
Your toes,
Your wrists,
Your ankles,
Your shoulders,
Your torso.
You're ready very gently transitioning by opening your eyes.
You might take a look around the room that you're in.
You might even notice where those places of movement were,
Connecting with those,
Having a little stretch,
Sip of your drink.
