Find a comfortable position for your practice.
Perhaps it's pausing this recording and making adjustments to lie down with blankets with props.
Making your practice easy because your body is comfortable.
Settle into your meditation position.
Acknowledging the power it has taken to make the choice to settle here,
To pause,
To have a moment with you.
Closing the eyes or softening your gaze.
Taking in three deep breaths and if it's available to you right now,
Audibly sighing on the exhale.
Arriving here,
Letting go of what has come before.
Let go of whatever has happened.
And arrive in this moment with your body in this position.
And allow yourself to be held by the earth.
Allow your body to feel heavy and allow that heaviness to be fully supported by the supports beneath you and by the earth beneath them.
Fully arriving here.
Placing one hand on the belly and one hand on the chest.
Noticing the sensations underneath the hand that's resting on the belly.
Noticing the breath and noticing the subtlety underneath the hand that is resting on the belly.
Noticing the experience.
Noticing this belly on the inhale.
Noticing this belly on the exhale.
And without trying to change your breath,
Without trying to deepen it or control it.
Noticing the subtle sensations happening beneath the hand that is resting on the belly.
See if you can let your belly become soft.
If there's any tension there,
If there's any holding or grasping.
With the next exhale,
Can you let go?
And notice this breath.
Notice the sensations at the belly with this breath.
And this breath.
Bring your awareness to the sensations underneath the hand that is resting on the chest.
And just as we have done with the belly,
Bring your focus to the chest and the subtle sensations you might experience as your body breathes.
The subtle sensations your body makes as your body breathes.
Feeling both hands.
Feeling where they both rest on the torso.
And feeling the sensations underneath both hands as the body breathes.
You might like to keep your hands here for the rest of the practice.
You're also welcome to let them rest back down.
But continue to notice the sensations of your body breathing.
The sensations in the torso,
Around the chest and the belly.
And now,
Rest your awareness here.
Noticing the sensations.
Noticing the subtlety.
And now expand your awareness beyond the chest and the belly to other areas of the torso.
Notice the sensation of the breath beyond the chest and belly.
Noticing the sides of the ribcage.
The front of the ribcage.
The back of the ribcage.
Noticing the sensations of expansion on the inhale.
And softening on the exhale.
Notice any sensations.
In the bowl of the pelvis.
The waist.
The lower back.
Notice sensations in the entire torso.
The breath.
Breathing.
We can let go.
We can come here to settle.
To rest.
To reconnect.
With ourself.
Whilst the body breathes.
Whilst the supports beneath us hold us.
Whilst the earth holds us.
On the next exhale,
Follow the breath into the legs.
Allowing the breath to flow.
Watching the next breath flow down the left leg.
All the way to the tips of the toes.
Energy.
Soothing.
Supporting the left leg.
The thigh.
The knee.
The lower leg.
The ankle.
The top of the foot.
The sole of the foot.
The big left toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
Become witness to the breath flowing from the torso down the left leg to the tips of the toes.
And open that flow up to the right leg.
Allowing this breath to flow down the length of the leg to the tips of the right toes.
Your body breathing its own natural rhythm.
Flowing energy throughout your body.
Soothing the left leg.
And now soothing the right leg.
The right thigh.
Knee.
Lower leg.
Ankle.
Top of the foot.
Sole of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Following the subtle sensations of the breath down the length of the right leg.
And feeling the breath in the torso.
And allowing the breath to flow down the length of the left arm from the left shoulder to the left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Top of the hand.
Palm of the left hand.
The left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Nourishing energy flowing down the length of the left arm.
As the breath breathes.
Watching the breath enter the right arm.
And nourishing the right arm with this breath.
The right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Top of the hand.
Palm of the hand.
The left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Being witness to the breath.
The subtle sensations of the breath flowing through the torso down the length of the legs.
Flowing from the torso down the length of the arms.
Your breath carrying gentleness and kindliness.
Nourishing your body.
Allow the energy of this breath to flow up your neck,
Your throat,
Your face,
The sides of your head,
The back of your head and to the crown of your head.
And feel your whole body breathing.
Being breathed.
And feeling the subtle sensations throughout your body.
As the body breathes,
This breath.
And this breath.
And this breath.
We can rest in the awareness of the breath without needing to do anything.
Without needing to be anyone.
We can just be with this breath resting.
Feeling the sensations of your body resting on the supports beneath you.
Bringing awareness to your surrounds.
Taking a few deeper breaths.
And when you are ready inviting some movement to your body as you come to close this practice.
Perhaps finishing by placing a hand on the chest,
A hand on the belly.
Sharing gratitude for taking the time to pause,
To rest.
And knowing that this is always here.
This breath in this restful posture anytime you need.
Thank you for meditating with me.
The practice is now complete.
