Welcome.
This is Alison with MindfulPauseCenter and I'm so glad to bring you this practice today.
So taking a moment.
Just notice which posture will serve you in this very moment.
Maybe you can allow intuition to come forward and help you decide what would feel good.
Seated.
Lying down.
Standing,
Perhaps even a slow walking meditation.
Choosing your posture now.
And just noticing what it's like to be this way in the body.
Where is their support?
To begin,
Simply notice what it feels like for the body to be in this posture.
Where do you feel support?
Where are you connected?
Can you sense the way that which is supporting you presses back?
This place of connection where you meet.
Very direct sense of touch.
In this moment as it is possible.
Inviting yourself to rest back and down.
To be held by that which is supporting you.
Taking this small break from holding yourself up.
Maybe even holding others up.
Giving yourself this gift of being held.
Again,
Not perfectly.
As best as you're able.
If it helps,
Tune into gravity.
This natural force that is always with us.
Here in this moment,
We might notice it's gentle tug.
A downward pull.
A gentle weightiness.
Maybe it's possible to give yourself to gravity.
And as you bring your awareness to the whole body in this pose under gravity,
You rest your awareness on this sense of connection.
You might also wish to try bringing your awareness inside a particular part of the body to help steady the attention.
You can explore hands or feet.
Maybe belly?
It really doesn't matter whatever part of the body you're interested in or that feels comforting.
As you bring your awareness inside this part of the body.
Which sensations do you notice?
These can be quite subtle.
Buzzing,
Tingling,
Pulsing.
Temperature or pressure.
Just seeing what it feels like to steady your attention on these subtle sensations.
If it feels good,
You can explore shifting the awareness back to the whole body in its posture under gravity.
And then bringing the awareness back inside a part of the body to notice sensation.
And just choosing now a place to rest your awareness in this home base of the body.
Where is the attention now?
If it has slid away into thought or feeling.
No big deal.
This is part of the practice.
Nothing has gone wrong.
You're aware and now choosing to direct your attention back to the whole body sitting here.
Or to the sensations inside a part of the body.
This is how it is now,
Today,
This practice.
So starting to move the body in a way that feels good as we come out of the practice.
Making those movements bigger.
Stretching,
Working out any kinks.
Opening the eyes,
Lifting the gaze,
Taking in some feature of the physical space you're in.
Letting the body know through the nervous system that the practice is complete.
Thank you for your practice.
Did you feel supported by this practice?
Leave a short word or phrase in the comments to let me know.
I'd love to be connected.
Until next time,
Take good care.
