Welcome Home To Your Body

So when you're ready,

Just lie down in a comfortable place.

It can be your bed,

It can be on the floor,

It can even be on your sofa.

Just take a minute to settle.

If you need any additional support,

A pillow under your head or cushions under your knees.

You can even be on your side,

Curled into a feeter position,

Just holding yourself in an embrace,

That's perfectly okay.

So just take a few more moments to get even more comfortable,

Make any necessary adjustments.

And then,

As you realize that you're no longer trying to change anything,

Allow the body,

The mind to settle,

Just like ripples in a pond,

Settling.

Feel the weight of your body,

The weight of your bones,

The weight of your muscles,

The weight of your organs,

Maybe even the weight of your skin and the weight of your brain.

Just allowing the weight of your entire body to give over to gravity,

Like gravity receive all your weight,

All the burden that you carry,

All your baggage.

Let the next breath settle you a little bit more,

Finding your weight and finding support.

And begin to sense into the movement of your breath within the body.

Listen to where you're feeling,

How you're feeling,

What you're feeling,

Just through the movement of breath.

Maybe it's in your chest area,

The belly,

The rib cage.

Feel into the front body,

The two sides of the body,

The back body.

Feel into the torso,

Your head,

The top half of your body.

Feel into the pelvis,

Your legs,

Your feet,

The whole bottom half of the body.

Feel into your body in its whole entirety.

Sense into how your body is being supported and held by Earth's gravity and the spaces around you.

Feel into the spaces within you and how each breath moves into these spaces,

Expanding,

The breath as the conduit,

A rhythmic conduit between self and something that is greater than the interaction between the microcosm of your body-mind and the microcosm of the universe.

Listen to this pulsation,

Body to space,

Body to Earth.

We're going to refine our attention a little bit more,

Creating more nuances,

More curiosity,

Allowing ourselves to be open without losing ground.

Sense into the parts of the body that's touching the surface that you come into contact with.

Sense from the feet to the legs,

The lower legs,

The knees,

The thighs,

The groin,

The hip crease,

The two sides of the pelvis.

Sense into the belly,

The lower abdominals.

Sense into the solar plexus,

The back of your waistline,

The skin on your belly.

Notice its tone and how is the skin touching the surfaces?

How is your skin touching your clothes?

How is the skin on your belly touching the air?

And moving up a little bit more to the rib cage and sternum,

The sides of the ribs,

On each side,

The left side,

The right side.

Spaces between the ribs on each side,

The left side,

The right side.

And feel where the ribs joins in the front into the sternum,

The tip of the sternum,

Like a tail.

Feel how it's moving and contacting with your breath.

The body of the sternum,

Lifting and falling.

The top of the sternum,

Where it eventually splits and forks into your collarbone,

Forming each side of your shoulder.

Feel into the width of your collarbone and the shape of your collarbone,

Moving with each breath.

Around to the back of the shoulders,

The shoulder blades.

And into how the two wings of the shoulder blades glide along the back of your rib cage.

And if you can feel from the shoulder blades to your arms,

The weight of each arm,

The weight of your right arm,

The weight of your left arm.

How the elbow joins,

The knob on each side of your elbow touches the floor or the chair or the bed.

And how that extends into your wrist,

The front of your wrist,

The back of your wrist,

To the right hand,

The left hand,

The back of your hand,

To the inside of your palms,

To each finger,

Feel into the right side of your hand,

To your thumb,

Index finger,

The middle finger,

The ring finger and the pinky finger,

And the spaces between each finger.

And the left hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

And the spaces between each finger.

How is each of your hands laid out?

Are the fingers curled slightly?

What is the weight of each arm and how each arm is rotated?

So under your armpits,

Under the right armpit,

The left armpit,

To the side of the ribs,

To the waistline,

Sense into your lower back and find your spine,

Feel into the weight of your spine,

The midline of your body,

How much of your lower back is in contact with the floor,

Or if you are lying on your side,

Feel how the spine is,

Contacting your clothes or air,

But somewhat supported by the space that's around you and the fluids that's in your body,

Flowing through the spine,

Around the spine,

Soft,

Warm fluid spine,

Follow that midline all the way down to your sacrum and your tail,

To your pelvic floor,

Feel the warmth there,

The temperature there,

And how that flows back down to your legs,

Down your inner thighs,

The inner knees,

The inner calves,

To the arch of each foot,

Down to the toes,

The right big toe,

Second toe,

Middle toe,

Fourth toe,

Fifth toe,

Spaces between the toes,

Feel the temperature on your left big toe,

Second toe,

Middle toe,

Fourth toe,

And the pinky toe,

And the spaces between the toes on your left foot,

Feel into the soles of both feet,

Receive that information,

The heel of the feet,

How are they touching the ground,

The outer ankles,

The inner ankles,

The Achilles,

The back of the calves,

The back of the knees,

The back of your thighs,

Where the back of the thighs meet,

In the sacrum,

The center of your pelvis,

Find the midline again,

The soft midline of the spine,

Traveling back up the lower back,

The middle back,

Holding the rib cage,

Feeling the weight of the rib cage and how it encases the heart and the lungs,

The volume of your rib cage,

Feel the space between your shoulder blades,

The back of the heart,

And then the upper back,

The top lobes of your lungs,

How that supports the front of your collarbone,

Feel the space where each side of the collarbone meets into the front of your throat,

The back of your neck,

The tips of your ears,

And feel into the right ear,

The skin on the right ear,

The grooves inside the right ear,

Where the right ear meets the jawline to the chin,

The jawline on the left side of your face to where it meets the bottom tip of your left ear,

Feel into the left ear,

The grooves on the left ear,

The shape of your left ear,

To the top of your left ear,

To the temples,

The left side of your temple,

The left eye,

The space inside your left eye,

The left eye socket,

The eyeballs swimming in the left eye socket,

The ridge of the left eye,

Crossing over the ridge to the right eye,

The right eye socket,

The right eyeballs swimming in the right eye socket,

And to the right side of your temple,

To the top of your right ear again,

And then feel into the space between the eyebrows,

Space between the eyebrows all the way down,

Triangular to the tip of your cheekbone,

And feel each side of your cheekbone,

The right side of your cheekbone,

Left side of your cheekbone,

Feel into the skin on your cheeks,

And all the way to the jawline again,

To the chin,

To the lips,

Sense into the breath,

As you breathe in and out the breath on your upper lips,

The temperature of your breath as you breathe in,

The temperature of your breath as you breathe out,

Feel into the nasal pathway through both your nostrils,

All the way back up to the space between your eyebrows and your forehead,

Feel the skin on your forehead,

And all the way to the hairline,

To the scalp,

And let your attention settle on the crown of your head,

Sensing into the crown of your head,

The scalp,

The skin,

The point,

The crown of your head,

Feel how far it's extending into,

As you sense into the space your whole body now is taking up,

Take a deep breath,

Sensing into that spaciousness,

The porousness,

The openness of your entire body-mind,

And then you exhale,

The next time you exhale,

Feel that support,

The grounding that Earth,

Gravity is providing you,

Lean into that support,

Allow your awareness to hold the duality of expansion into boundlessness and the anchoring back into support of the Earth.

This duality finds a space in between each breath,

Between the inhale and the exhale,

Between the beginning and the end of each breath,

The space in which night becomes day and day becomes night,

The space in which light becomes darkness,

Darkness becomes light,

The space in which joy meets sorrow and pain meets pleasure,

The space in between where is unchanging,

Unwavering and eternal.

And begin to slowly allow the breath to be deeper and more intentional.

Begin to make some movement with your body,

Wiggling your toes,

Your fingers,

Maybe roll your head side to side.

If you're lying down flat on the ground,

Bend your knees and reach your arms over your head,

Take a deep breath,

Reaching and grounding at the same time.

You can hold your knees into your chest or rock a little side to side,

Sensing into the back body support.

Go onto the side,

You can use your arm as a pillow,

Curling into a feet-tip position,

Finding the breath that integrates through the whole body,

The breath as the messenger between body and mind and spirit,

The greater spirit of what holds us,

Sustains us,

Heals us.

This practice is now complete.

I wish you a wonderful day with lots of love.

Namaste.