Hello and welcome my friends.
This is Leo Marceau and I'm an Art Psychotherapist and Mindfulness Meditation Practitioner and Educator.
I'm a teacher here at this lovely Side Timer Community.
In this exercise called Inside the Fabric of your House,
We will start going a bit deeper with our scanning the house experience.
Using the metaphor of your body as a house and our awareness as a scanner,
We will scan and investigate as many rooms,
Parts of the body as we can.
Going inside the fabric of them to get deeper,
Closer to the feel of what goes on inside each room.
Make yourself comfortable either sitting or lying down in a relaxed but alert posture.
When you are ready,
Gently and softly close your eyes.
We begin as usual with a short breathing exercise to connect ourselves with our body and with the present moment.
I invite you to take three deep and nourishing breaths.
Breathe in,
Feeling the air coming into your body,
And breathe out,
Feeling the air going out of your body.
Breathe in again,
I feel the movement of my body,
You can say.
Breathe out,
I feel the movement of my body.
Breathe in,
I feel the air coming to my body.
Breathe out,
I feel the air going out of my body.
I invite you to imagine your body as a house and that you are going to sweep it from head to toe.
Start sweeping the room where your feet are as if it was a room and you start feeling what is going on there.
Hold on to the breath,
Trying to get the feel of what is going on in here,
The felt sensation.
What do you feel inside your feet?
Move around this room gently and kindly,
Getting the feel of the toes,
The sole of the feet,
The heels,
The whole feet together.
Pay attention to any felt presence and felt sensation you can spot here.
Tingling,
Vibrating,
Cold,
Warm.
Try to feel both of your feet from the inside out.
Breathe in,
Breathe out from inside this room,
From inside both of your feet.
Now let's move on up to the next room where both of our legs are.
Bring your awareness to any felt sensations you can spot here.
Breathe in,
Breathe out.
What's present here?
What sensations do you feel here?
Keep breathing in and breathing out.
Any felt presence,
It may be a tingling sensation,
Vibrating,
Pulsating.
What's here?
It's perfectly fine if you don't feel anything,
Any sensation here right now.
Just register a blank.
Move your awareness now to this room where your pelvis is,
The pelvic region.
Do you feel any sensation?
Let it appear naturally to you without you searching for it,
Without you creating any sensation,
But try to feel what is really here.
Try to feel the touch of your buttocks against the chair,
The floor,
The cushion,
Whatever you are sitting on or lying down on.
Breathe in and breathe out and keep trying to detect what is here.
Try to detect the contact of your buttocks with whatever you are sitting on.
Let's move on now to a very important room where your vital organs are located,
The torso.
Try to feel the movement of your chest as you breathe in and breathe out.
Can you feel your chest gently expanding as you breathe in and contracting as you breathe out?
Right at the back of this room you will find your lower back.
Observe any felt presence in here.
Some of us feel strong sensations such as pain or discomfort in this region.
With kindness to your lower back,
Take three gentle breaths.
Smile.
Be kind with this region.
It's a very sensitive part of this room.
With compassion,
Kindness,
You can mentally say I breathe in from my lower back.
I breathe in from my lower back.
Breathe in and breathe out one more time now from the whole back.
With compassion,
Kindness,
You can mentally say I breathe in from my whole back.
I breathe in from my whole back.
Smile and move up a little bit in the same room so you can find your shoulders.
We hold a lot of stress in this part of the room so let's breathe in in this area with kindness.
Breathe in.
Breathe out from inside your shoulders.
Down in the same room you will have your arms,
Hands and fingers.
Any felt presence in this so important and so sensitive part of the room.
Your hands.
Any felt presence.
Any sensations going on here.
Tingling.
Vibration.
Pulsation.
They may be cold or warm.
Sweaty.
Shaky.
Relaxed.
Calm.
What is going on here?
Let's move our awareness now all the way up to our neck.
It is also a very important room and can be a bit stressful in there.
Go all the way around it,
Around this room,
Feeling the presence.
What is in here?
What sensations do you feel in this room?
Do you feel in your neck from the inside out?
Try to feel your throat,
The air passing in and out behind it.
Breathe in and breathe out.
What do you feel here?
Let's move up now to this very,
Very expressive room.
Our face.
Smile.
Try to feel the muscles around your mouth.
Try to feel them relaxing as you smile.
To feel your jaw dropping and relaxing.
Smile and feel your cheeks.
Nose.
Try to feel the temperature of the air coming through your nose and going out through your nose as you breathe in and breathe out.
When you breathe in,
It may be cooler and when you breathe out,
It can be slightly warmer.
Pay attention to your eyes now.
Smile again and feel as if they were also smiling,
The corner of the eyes smiling.
Smile again and try to feel your eyes smiling.
Just a little bit up in this room,
You will find your brow,
Forehead.
The forehead is just like magnetic area,
Magnetic field,
Full of sensations.
Can you feel any sensation here?
What's here?
Let's now move our awareness to the last bit of this room,
The crown of our head.
Can you spot any sensation here?
What's here?
What's here?
Can you feel the weight of this room,
The weight of your head?
Breathe in and breathe out,
Trying to feel your head inside out.
Move your awareness now to your whole room,
To your whole house,
Your whole body.
Breathe in,
Gently breathe out,
Feeling your whole body,
Whole body,
Whole house.
Okay,
This exercise is now complete.
You may come out of the meditation by making some gentle,
Slow movements with your feet,
Arms,
Shoulders.
When you feel ready,
You can open your eyes.
As usual,
It was a great pleasure to be guiding you in this meditation.
I'll see you soon.
You take care.
