Let's take three minutes to get out of our heads and descend down into our bodies.
So take a comfortable posture and close your eyes.
You've probably been living in the head quite a bit today,
And you might have disconnected from the body.
So let's honor our bodies by giving our focus and time and attention to the body.
Now first of all,
Visualize how you want to go down into the body.
How do you move from the head down towards the shoulders and all the way down?
Do you have a slide?
A ladder?
Is it stairs?
Or is there another way for you to enter your body?
Maybe you just want to jump.
So descend down in your preferred way and see where you land today.
Any place in the body that is sharing some sensations with you.
It can be sensations of pain,
Tension,
Discomfort.
But it can also be sensations of openness,
Joy,
Excitement.
Or arousal.
Now go there.
Take one of those places in the body where you can feel sensations.
You can place a hand on it if you like.
It can really help you to keep your attention focused.
And then tune into the sensations.
What are they like?
Are they heavy or light?
Are they big or small?
How much space do they take up in your body?
Are they cold or warm or somewhere in between?
Are they intense and overwhelming or are they more gentle?
What's the texture of the sensations like?
Does it have any sharpness,
Any edges?
Is it very flattery or is it more dense?
Does it remind you of anything?
And if you think of the four elements,
Is it more like air,
Water,
Fire or earth?
And if you'd have to describe these sensations with your own words,
What would your description be like?
Notice.
Just observe.
There's no need to change any of this.
All we're doing is tuning into what the body is communicating.
And notice if anything is changing while you are tuning into this.
And if it's not changing,
What is it?
And notice if anything is changing while you are tuning into this.
Sometimes sensations move or change or disappear.
Or sometimes we climb quickly back up into our minds.
That's okay.
You can just descend again.
Now finally,
See if you want to stay with these emotions or if you want to share an intention with them.
Either that you will come back to them at another moment or that you'd like to let them leave the body.
You can state it out loud or just have that intention in your heart.
And to end this practice,
I'll invite you to take a few deep in and exhales and sigh out through the mouth.
Do a few of those and bring some movement back into the body.
And whenever you're ready,
You can open your eyes and come back into the space that you're in.
