Hello and welcome to today's meditation for somatic breath and body sensing.
Let's begin by taking a moment to arrive.
Arrive in this particular moment in time.
Allow your body to soften into stillness or simply allow it to settle into whatever position feels supportive right now.
Gently bring your attention to the contact that your body makes with the surface beneath you.
Feel the support holding you through the chair,
The cushion,
The ground.
Notice the shape of your body without needing to change it.
Now begin to tune into your breath.
There's no need to control it,
Just notice the natural inhale,
The natural exhale.
Feel the breath moving through your nose,
Down into your chest,
Maybe into your stomach,
And out again.
Effortless,
Constant.
Notice where the breath goes on its own.
Does it stay high in the chest?
Does it sink into the belly?
Gently begin to sense your body from the inside.
Start with your feet.
Feel into them,
Not just the idea of your feet.
Not just the feet,
But the actual sense of them.
Warmth,
Tingling,
Pressure,
Or even numbness.
All is welcome.
Move your awareness up to your lower legs.
Notice any sensation or the absence of sensation.
They are both forms of body intelligence.
Now the knees,
Thighs,
Hips.
Rest here for a moment.
Let your awareness to soak into your pelvis.
Notice.
Breathe here.
Slowly scan upward your stomach.
Feel it rise and fall with each breath.
Let your breath be felt,
Not just noticed.
Now your chest.
Feel the ribs expand and soften.
Notice the subtle movements inside your heart space.
Bring your attention to your back.
Feel the length of your spine,
From tailbone to the base of your skull.
No need to straighten or adjust.
Just sense what is.
Now the shoulders.
Heavy or light,
Tight or relaxed.
Just let them be as they are.
Feeling into your arms,
Elbows,
Wrists.
And notice any tingling,
Pulsing,
Warmth.
What is alive here?
Now come up into your neck,
Jaw,
Face.
Soften any tiny muscles around your eyes.
Let your brow release.
Allow your whole face to gently soften.
Now draw your senses towards your whole body.
As one whole field of awareness,
From head to feet,
Held in gentle breath.
Allow your breath and body to exist together,
Naturally,
Without needing to be fixed.
Or changed,
Just as they are.
Allow this to be your resting place for a few more moments.
And when you're ready,
Begin to wiggle your fingers and toes.
Invite small movements into the body.
Allow your awareness to come back into the room,
Gently,
Slowly.
When you feel ready,
Open your eyes.
Take one final conscious breath.
And thank your body for all that it holds,
All that it senses,
All that it is.
