Body Sensing Practice

Hello,

And welcome to this short body-sensing practice.

Conscious acts of self-care not only benefit us and the immediate people in our lives,

But also the wider,

Local community,

And ultimately the world community.

In my experience,

Self-care is a ripple effect that hits the edges and comes right back to you.

By making time to stop and hold space for ourselves,

We build resilience,

Have more energy,

Enable personal insight,

And work to balance the mind,

Heart,

And body.

Then you can be more present in your own life and able to help and support others in whatever shape this might take.

You are welcome here.

How is the chatter in your head right now?

Where are you?

What are you doing at the moment,

Depending on where you are in the world,

You might just be waking up or taking a lunch break.

Perhaps you've just finished work.

However you've arrived here,

Note on a scale of 1 to 10 the volume of the chatter or thoughts in your head.

If 1 is nothing at all,

And 10 is super noisy.

Let us begin with a few deep breaths,

An intentional sighs,

Together.

If you're noticing your breath,

It is much harder to simultaneously listen to the chatter,

Which we can't stop,

But we can create space to allow,

To notice,

And to turn it down just a little.

And sighs can help to return the nervous system from a sympathetic state to a more balanced parasympathetic state.

Or as I like to say,

From a scribbly head to a calm heart.

Let's take three deep breaths together.

And sighs.

Get into a comfortable position.

Close your eyes if you feel comfortable doing so.

And adjust your body so it feels supported,

Readying it to come into this meditative inquiry,

This body-sensing practice,

A place where there is nothing to change,

To get rid of,

Or to fix.

A practice where we are just going to sense and feel the body.

Open the senses,

Being curious of any sounds that are coming or going in the room,

Or the wider space.

Of any lingering tastes from something you have eaten or drunk,

Or any smells.

And the sense of touch.

The touch of the chair or the mat,

The floor,

The bed,

Wherever you are.

The touch of the air on the skin and entering the nostrils.

Take the time now to set an intention for this practice.

Maybe the intention is just to make space for this practice,

To quiet the mind,

To be still,

Or there may be something else.

Your intention may be just knowing that this practice is what you are doing.

Maybe you don't have an intention and that's okay,

But if you do,

Phrase it to yourself now in a short,

Concise,

And positive phrase.

For example,

I am holding space for this body-sensing practice.

There is no goal here in this moment,

Nowhere to go.

All there is,

Is this practice.

Connecting to it,

Watering it,

Nurturing it,

And helping it to grow.

Become a moment now just to connect with recalling something that gives you a sense of wellbeing.

A personal resource,

Something that is comforting,

Nurturing,

And supportive.

Perhaps using remembered senses,

A supportive sound or image,

A taste,

A pet,

Or a person.

Perhaps you connect with a teacher or a faith,

A presence that is here with you,

That loves and accepts you as you are with you,

Bringing a feeling in the body of ease and comfort.

One that brings wellbeing,

Softness,

Warmth,

Soothing and comforting,

As you recall.

Note the breath.

You can come to the breath at any time you need to.

It is a natural medication,

An antidote to tension,

Anger,

Frustration,

Sadness,

And you can come back to the breath at any time.

It is always available.

Let us scan the body.

Feel the body as sensation.

Take your attention into your mouth,

The tongue,

The lips.

Feel the sensation,

Whatever that is to you,

Tingling,

Pulsing,

Or nothing.

Give into the jaw.

There might be a tension or a tightness.

Welcome it.

Meet it there.

Allow it and let it go.

Feel the skin as sensation.

Is it warm or cold?

How does it differ on different parts of your body?

How does the skin on the hands feel compared to the torso?

Just notice.

The left ear and the right,

How do they feel to be there?

Breath in the nose,

Coming in and out from the nostrils.

The left eye,

The right eye,

The entire head,

The sensation of the entire head.

Note that you can recall your personal resource at any time,

That sense of wellbeing,

And you can stop this practice at any time.

The choice,

As the breath,

Is always available.

Feeling now into the neck,

The shoulders,

The left shoulder.

How does it feel to be the left shoulder?

Sensation running down the left arm,

Top of the arm,

Forearm,

Palm on the left hand,

And the fingers,

The whole left arm.

Sensation in the right shoulder,

Down the right arm,

The upper arm,

The forearm,

Palm of the hand,

The fingers,

The whole right arm.

Both arms,

Feeling the sensation of both arms at the same time.

The central column of the body,

The tummy,

The spine,

The lower back,

And down into the hips,

Into the left hip,

Across the pelvis,

Into the right hip,

And into the legs.

Maybe there's a pulsing sensation,

A fizziness,

Or maybe there is not a word to describe it.

Moving now down the left leg,

The thigh,

Calf,

Ankle,

Toes,

The foot,

The whole left leg as sensation.

And your attention to the right leg,

The thigh,

The calf,

The ankle,

The foot,

The toes,

The right leg as sensation.

Both legs,

The sensation of both legs.

The entire body,

The sensation of the body as the centre,

Whole body sensation.

Take your attention back to the breath now,

Attention to the breath.

Feel the breath,

The sensation of the breath entering and leaving the body.

And sense how you can be aware of the body being breathed,

Feeling the feelings coming and going,

Emotions coming and going,

Thoughts arising and falling.

How is it to observe?

Sensing and feeling yourself as the one who's observing.

Viewing the sensation of the body,

The awareness of the breath resting in the space around the body,

Spacious and limitless,

The space behind the awareness.

Feel back into the body now,

The body sitting or lying,

The support of the surface you're on,

Your location in the room,

The car,

The space where you physically are.

It's an invitation now to recall something that you're grateful for.

Is there something you can be grateful for?

Be curious of the words that arise,

This inner knowing of what is in your heart.

What is it that you are grateful for?

Recall the intention you made for this body sensing practice.

What was your intention?

Acknowledge the time and space you have given to yourself in this practice.

This body sensing practice is complete.

Take your time to reorientate yourself to your waking state and your surroundings.

Perhaps take some gentle movement,

A few breaths,

Stretching if you need to.

And if your eyes are closed,

Open them when you are ready.

Welcome back.

How are you on that scale after this practice?

What is the number on your scale?

Note the number that arises.

Thank you once again for joining me in this short body sensing practice.

Have a beautiful day.