Great,
Well,
As we normally do,
Like to get started with the brief guided meditation to help us to settle.
So,
Just finding a posture that feels relaxed and alert.
Rest and alert.
Maybe taking a deep breath or two.
Relaxing the belly.
And softening the shoulders and the jaw.
Softening the shoulders and the jaw.
Feeling your feet flat on the ground.
And your feet.
You can close your eyes gently or look downward just to limit visual distractions.
Just connecting with the feet on the ground.
Just connecting with the feet on the ground.
Noticing any pressure on the bottoms of the feet.
Just kind of exploring the sensations under the toes,
The arches,
The heels.
Just kind of sensing in the legs in general.
Sensing into the pelvic area,
The bones.
The pressure of your body on whatever you're sitting on.
Sensations of the belly.
Maybe the belly is moving.
Maybe there's a sense of heaviness or lightness.
Or heaviness,
Fullness or emptiness.
Maybe it's feeling pleasant or unpleasant.
So we're not trying to feel a certain way.
We're not judging these sensations to be good or bad.
Just noticing what they feel like moment to moment.
Now sensing into the heart,
The chest,
The lungs.
What kinds of sensations can you notice all around the chest?
Maybe you can notice some movement or maybe stillness.
Maybe there's a sense of warmth or coolness.
Sometimes around the heart,
We might feel a sense of dryness.
Or moisture.
Sometimes if we're feeling a sense of care or ease,
There's a sense of pleasant sensations around the heart.
A sense of lightness.
Or if we're going through a tough time,
Sometimes the heart can feel heavy,
Dry.
Just noticing what's true for the sensations around your chest in this moment.
Allowing these sensations to be here.
So we bring this gentle curiosity to the sensations around the heart.
Allowing these sensations to be here.
Giving ourselves the space to feel.
And now shifting our awareness up into our head.
Sensing into the physical visceral sensations all around the head.
All the sensations around the face.
The ears.
Inside the mouth.
All around your scalp.
Sensations all around the brain.
Just noticing what you can viscerally sense.
Allowing all of these sensations to be here.
A sense of gentle,
Caring curiosity.
Allowing these sensations to be here.
Just being with the sensations all around the head.
And then bring to breathe.
And we bring this gentle curiosity to the head.
And now just kind of taking a quick survey between the head,
The chest,
And the belly.
These three centers.
Noticing which one of these is calling your attention the most.
Which of these three places in the body could use a little bit more of this gentle curiosity or presence or care?
Is it the head or the chest or the belly?
And then just bringing your awareness to one of those three centers.
Bringing this presence.
Just kind of hanging out in that area for a little bit.
Offering this non-judgmental moment to moment awareness.
And then just bringing your awareness to the other side of the body.
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