Take a nice deep breath.
Begin to consciously intend for your breath to slow down to deepen.
Noticing the rise and fall of the belly with each breath.
As the belly expands on the inhale and releases on the exhale.
Bringing your full attention to the breath.
Letting everything else go.
Beginning now to scan the body.
Noticing any sensations in the body from the top of the head.
Noticing any itching,
Tingling,
Hot spots,
Cold spots.
Continuing to bring your awareness down,
Allowing the muscles around the eyes to relax.
Tension in the jaw to release,
Allowing the mouth to fall open slightly.
Noticing any sensations in the neck,
The throat.
The shoulders.
Releasing the tendency of the mind to want to make certain sensations good,
Bad,
Right or wrong.
Simply just notice and then return to the breath and let it go.
Bringing your awareness down now across your chest,
Noticing any sensations.
Getting completely related to what is right here,
Right now in the body.
Following your awareness to move down the arms,
Elbows,
Inside of the elbows,
Wrists,
Hands,
Fingers.
Now moving your awareness down the front of the body into the abdomen,
Belly,
Pelvic area.
Simply notice what is occurring right here,
Right now.
Any physical sensations in the body,
Itching,
Tingling.
Notice and release.
Moving your awareness now down the back of your neck,
Across the back of your shoulders.
The upper back,
Middle back,
Lower back.
Planning for any hot spots,
Cold spots,
Itching,
Tingling,
Throbbing,
Aching.
Notice,
Come back to the breath and let it go.
Continuing to drop our awareness fully into the body,
Again releasing the tendency of the mind to want to give any meaning to any sensation.
Letting go of all story,
Letting go of good,
Bad,
Right or wrong.
Just simply noticing now as we place our focus on the hip area.
Thighs,
Backs of the legs,
Kneecaps,
Backs of the knees,
Calves,
Shins,
Ankles.
Checking in now with the feet,
Tops of the feet,
Bottoms of the feet,
Toes,
Tips of the toes.
And taking another deep breath deep into the belly and letting it all go.
Noticing now on the mind,
Noticing any thoughts.
Just allowing yourself to observe what is.
Not following any particular thought down the rabbit hole.
Simply noticing a thought and letting it go.
Not engaging with or indulging the thought.
Simply noticing,
Breathing and letting go.
Release the tendency to make meaning of any particular thoughts.
Focus,
Breathe,
Release.
Continuing to practice on your own for a few more minutes.
Just simply observing the mind.
What is present,
What is up for you right here,
Right now.
Continuing to breathe and release.
Now place your awareness on your feeling state.
Notice how you are feeling emotionally this day.
Perhaps sad,
Happy,
Excited,
Afraid,
Nervous,
Creative.
And again release the tendency of the mind to want to make meaning of any particular feeling or emotion of making one feeling good another feeling bad.
But simply noticing what is.
Anger,
Resentment,
Joy.
What are you feeling now?
And now begin to notice if these feelings they seem to live in any particular place in the body.
Is there any particular connection with the particular sensation of the body and a particular feeling or emotion?
Simply observing,
Remaining open and curious to what is right here,
Right now.
Completely present in this now moment.
Letting everything else go and simply noticing.
Feeling state,
Body sensation.
And if you notice the mind wanting to discover why to think about the sensation,
To make up any stories about the feeling or justify the feeling,
Let it go.
Just notice,
Name it in your mind,
Take a breath and release.
And now begin to soften the inquiry,
The exploration of feelings,
Of sensations.
And just dropping into the void of the present moment,
Into the stillness of pure awareness.
When a thought arises,
And it will,
Simply acknowledge it,
Take a breath and release.
If a particular sensation grabs your intention,
Your attention,
Just name it,
Breathe and release.
Simply noticing what is and allowing your awareness,
Your consciousness to float in the void of pure awareness,
Pure presence,
Right here,
Right now.
You may choose to pause this recording now and stay in this place for as long as you desire.
Otherwise begin to bring your attention back to the physical body right here,
Right now,
Opening your eyes,
Looking around the room,
Becoming anchored and grounded in this now moment,
Wiggling the fingers and the toes,
Stretching where your body seeks to move.
And knowing that you can keep this practice with you throughout your day.
Whenever a disturbance comes into your energetic field,
Simply return to the breath,
Notice and release.
Namaste.
