Just allowing yourself to begin to settle in and giving yourself permission to find what is most comfortable for you for this meditation.
Allowing yourself to sit upright or to lie back.
In either shape,
Allowing the spine to be neutral and long.
Allowing yourself to have your eyes open or closed,
Whatever feels most comfortable for you and begin by feeling into any of the body parts that are gently touching the ground.
Allowing the connection between your body and the earth.
And allow your body to rest further down,
Down towards the earth.
Equally feel into a sensation,
Real or imagined,
Of the earth rising up to meet you.
Meeting your relaxing downward energy with a lift.
And then notice your toes.
Not necessarily seeking sensation,
But a simple awareness,
A noticing,
A witnessing of your toes.
Both right and left side of the body.
You may feel something or nothing at all,
But stay with awareness of toes.
And then awareness of the feet,
Right and left foot,
The inner arches,
The tops and bottoms,
Awareness of ankles and heels,
Noticing the shins,
The calves,
The knees,
The back of the knees,
Inviting in all sensation or none with equality.
Treating all that arises equally,
Spaciously,
Open to whatever arises,
Just noticing.
Notice the thighs,
Notice the hamstrings,
Front and back side of the upper legs.
Notice the hips,
Exploring sensation in the pelvis,
The glutes,
The front,
Back and sides.
All 360 degrees of the hips.
Draw awareness up to the belly,
Aware of belly movement with the breath,
Aware of the low back and aware of the kidneys.
Whether or not this awareness of internal organs is real or imagined.
And then notice the chest.
Can you feel or hear your own heart beating?
Not only through the front of the chest,
But the back.
Open the chest aware of the shoulders,
Ease in the shoulders as you explore right and left,
Front and back.
Follow the felt energy of the shoulders down into the arms,
Upper arms,
Elbows,
The front and the back,
Forearms.
Notice the space in the palms of the hands.
With the mind's eye,
Feel the thumbs and each of the fingers.
Notice the backside of the hands.
Then awareness arrives at the throat,
The neck,
The very back of your head,
The chin.
Relax and release your jaw.
Notice the tongue inside your mouth.
Become aware of your ears,
Your nose,
Your eyes.
Aware of the ease in your forehead and the space behind your eyes.
Notice the sensation along the underside of the top of your head and then the outside too.
Notice the crown of your head.
Feeling a sense of open spaciousness at the very top of your head.
And then rest in the sensation of the whole body.
Aware of the full body,
Complete,
Connected,
Whole.
Feeling again the connection between this body and the earth as you slowly begin to open your eyes.
