Come into a seated posture.
Allow the eyes to gently close and relax.
Take your attention to the top of your head and feel whatever you can feel.
You might feel pressure,
Tension,
Tingling.
You might feel temperature,
Warmth or coolness.
Just allow it to be and experience it.
Investigate it.
And then allow the scalp to relax.
And with that same sense of relaxation,
Allow the awareness now to move down the rest of the body.
So into the forehead.
Feeling whatever you feel.
Relaxing the forehead.
Letting it go.
Sweeping the attention into the eyes.
Feeling around the eyes.
And making sure they're not squeezed shut.
And making sure we're not gripping the eyeballs.
The muscles around the eyes.
Allow them to relax.
Then taking your attention into the cheekbones.
Feeling the cheeks.
Allowing them to hang.
Relaxing.
Letting go.
Taking the attention into the jaw.
And allowing the jaw to drop open a little.
Don't force it.
Just relax it.
Feeling the lips.
Are they closed together?
And if so,
Can you feel moisture?
Dryness?
Can you feel them meeting one another?
Taking the attention now.
Down to the chin.
Into the throat.
And down onto the shoulders.
What can you feel on the shoulders right now?
Maybe you can feel tension.
But is that even?
Is it more on one side than the other?
If you do feel tension,
Feel it.
Feel it to the best of your ability.
Really investigate it.
And allow it to be.
When we do this,
We give tension an opportunity to leave the body.
Because it's been seen.
It's been heard.
So it then can move on.
Allowing you to be more relaxed and more at peace.
Not carrying these energies that really don't belong.
And feeling on the shoulders for sensations of the breath.
Right now,
I'm tuned into my shoulders.
And I can feel them rise and fall.
They rise on the in-breath.
And fall on the out-breath.
It's a very subtle sensation.
Perhaps you can feel it too.
And we can meditate.
Have this same kind of awareness.
For the breath arising anywhere in the body.
Ultimately,
In meditation,
We are alive to the whole body.
To all of experience.
Not cutting things off and blocking them out.
In favour of predetermined locations at where the breath is watched.
So now,
Try and feel this global awareness of the whole body.
The whole field of the body.
And see where the breath moves within that field.
And that will change.
And it's allowed to.
You don't have to root your attention at one spot.
Although this can be useful in allowing us to build concentration.
But once built,
We're alive to the whole body.
And right now,
The body will be showing you new places in which you can feel the breath.
I've just noticed my forearms gently lifting.
With the in-breath.
And this is coming from the abdomen.
Because my arms are by the abdomen.
And I can even feel the breath in the thighs.
Right down into the calves and feet.
But it's very subtle.
I've practised for decades to be able to do this.
So no judgement.
If it's difficult for you to do the same.
Because that's not mindfulness.
Mindfulness is being with whatever we experience.
As it unfolds.
So I'm going to bring the meditation to a close now.
But try not to change the way you're perceiving your world.
And feel the opening of them.
See.
And see mindfully.
And perhaps you'll see something new.
Because you're alive and awake to this moment.
Maybe you can still feel the breath moving.
In parts of the body.
So go about the rest of your day.
And into the night.
With this same level of awareness.
Thank you for joining me.
Bye bye.
