The purpose of this practice is to tune into the sensations of presence and aliveness inside your body,
In your bones,
Muscles,
Internal organs,
And the entire space inside and including your skin.
In this way,
You feel your connection with the life force within,
And through that your connection with all of life,
Which is a portal to realizing how this whole play of life arises in the vast,
Open space of your essential being,
Awareness itself.
As you move attention through your body,
Tune into sensing and feeling,
While softening and relaxing every cell with an attitude of gratitude for this infinitely intelligent vehicle for navigating your life journey.
Your ability to sense and feel is because you are awareness itself,
Pure consciousness,
Illuminating and enlivening wherever you place your attention.
Let's begin by taking an upright seated position.
I'll guide you as if you were sitting on a chair,
With your feet firmly on the ground.
This enables you to feel inside your legs,
And feel the ground through the soles of your feet.
If you prefer to sit in another position,
Such as cross-legged on a cushion,
You can adapt the cues to that positioning.
As you settle into your seat,
Rest your hands,
Palms cupped in your lap,
In an open receptive posture,
With the tips of your thumbs touching lightly.
Lightly close your eyes.
Take a moment to check in,
Inside.
Notice how you feel.
If you could sum up your feeling in a word,
Phrase,
Or an image,
What would this be?
Now,
Feel into the space all around you.
And consider the space around you as a sacred space.
A space that embraces you.
A safe space.
Notice how it feels to sit in this safe,
Sacred space.
Perhaps your body relaxes a little bit more.
Now,
Consider your intention for your practice.
Why is this important to you?
Consider that this practice is not only for you.
That the effect of your practice extends to all your loved ones.
To everyone you interact with.
And even more widely and invisibly,
To all beings,
Our whole planet,
And throughout our collective consciousness,
And all that is.
You are an important part of the whole.
Your state of consciousness matters.
So consider dedicating your practice to the well-being of all beings.
That we might all tune in to a deeper awareness of who we are,
To our place in the whole,
And our connection with all that is.
Now,
Focus down into the soles of your feet.
Really feel the sensation of contact of the soles of your feet on the ground.
Soften and relax your feet and your toes as if they are melting deep down into the earth.
Feel the grounded presence of the earth underneath you.
Focus into your hands resting cupped in your lap.
Soften and relax your hands as if they are melting down into your legs.
As your hands relax,
Allow your arms and shoulders to relax down.
Releasing any tension in your shoulders,
Your neck,
And your head.
Imagine and feel as if a string is attached to the top of your head.
Drawing your spine gently upright like a string of luminous pearls.
Feel your spine gently stretched from your tailbone right up through to the top of your head.
Notice how it feels to sit more upright.
You might feel more awake,
Intentional,
And empowered.
Tuck your chin just slightly to gently lengthen the back of your neck.
Lightly close your lips and breathe in and out through your nose.
Rest your tongue up on the roof of your mouth,
With the tip of your tongue touching the gum line behind your upper front teeth.
Soften and relax your tongue here.
Softening your tongue sends a relaxation signal through your vagus nerve network,
From your brain stem in the center of your brain,
Down through your heart,
Your abdomen,
And throughout your whole body.
As you feel this relaxation,
Smile,
A subtle smile of calm happiness,
Of appreciation and gratitude for this time to consciously relax.
Tune in to your inner body and connect with the deeper essence of who you are.
Allow this feeling of smiling to soften your eyes.
Release any tension from your eyebrows and your forehead.
Allow this relaxed feeling of smiling to wash down from the top of your head,
Down through your whole body,
Creating a relaxed,
Positive,
Nurturing inner environment for all your cells,
For all your bones,
Muscles,
And internal organs.
Imagine and feel every cell is smiling and radiating pure positive energy.
Now,
Let's tune in to your bones.
Focus first on the bones in your feet and toes.
Feel your bones.
Notice what your bones feel like.
You may never have focused on feeling your bones.
Your bones are solid.
They support everything you do in this body and are powerful conductors of energy.
They have a unique felt sense to them.
Feel the bones of your toes,
Your feet,
Your heels.
Feel the bones of your ankles,
Your shins,
Your kneecaps,
Your femurs or thigh bones.
Moving up to your pelvic bones,
Your sacrum,
Tailbone,
And pelvic bowl resting down in your seat.
Feel the bones of your spine rising up from your sacrum.
Feel up through each vertebra stacked on each other from your sacrum all the way up through your neck.
Can you feel the bones of your spine?
Feel your ribs wrapping around your torso from your spine to your chest and sternum.
Feel your shoulder blades resting on your ribs in your upper back.
Feel the bones of your clavicle,
Your upper arms,
Your forearms.
Feel the bones in your palms and fingers.
Feel your skull bones resting on the vertebrae of your neck.
Feel the bones of your skull and jaw.
See if it's possible to feel all your bones at once,
Your whole skeletal system.
Feel the aliveness and deep peace in your bones.
Now,
Let's feel into your muscles.
Relax and soften your muscles as we move through them.
Start with the muscles around your eyes,
Softening the muscles around your eyes.
Feel the muscles of your jaw,
And your shoulders.
Feel the muscles of your arms,
And your hands.
Feel the muscles of your chest and upper back,
Your abdomen,
Softening,
Relaxing all these muscles.
Feel the muscles of your hips,
Your thighs,
Your calves and feet.
Feel the muscles of your whole body,
Soften and relax all your muscles,
And notice how they feel.
Feel the aliveness,
Energy,
And presence in all your muscles.
Now,
Let's feel into your internal organs.
Allow all your organs to relax and soften as we move attention through them,
Beginning with your eyes.
Feel your eyes.
Allow your eyes to soften and relax.
Now,
Your brain.
Feel your whole brain at once.
Allow your brain to relax.
Now,
Feel into your ears,
Your nose,
Your mouth,
Your mouth and tongue.
Relax your tongue even more.
Feel down through your neck,
Down into your heart.
Feel into your heart,
Softening,
Relaxing your heart.
Feel into your lungs on both sides of your heart.
Relax your lungs with a soft,
Gentle breath.
Feel down on your right side,
At the base of your ribs in front,
Into your liver and gallbladder.
Sense these organs.
Allow them to soften and relax.
Now,
Feel around your ribs on the right side,
To your back,
At the base of your ribs on both sides of your spine,
Into your kidneys and adrenals.
Relax and soften your kidneys and adrenals.
Feeling around the base of your ribs on the left side,
Returning to the front of your body.
Feel into your spleen and pancreas,
Just to the left and behind your stomach.
Feel into your stomach,
Softening,
Relaxing these organs.
Feel down now into your intestinal system,
Softening,
Relaxing your intestines.
Feel into your bladder.
Relax and soften your bladder.
Feel into your sexual organs.
Feel the presence and aliveness here,
Softening,
Relaxing,
Feel all your internal organs at once,
From your eyes and brain,
Down through your torso and pelvis.
Feel all your internal organs,
Relaxed and peaceful.
Feel the presence,
Energy and aliveness in all your internal organs.
Feel grateful for your internal organs working 24-7 to support your life here.
Now,
The largest organ of all,
Your skin.
Feel your skin around your whole body.
Allow your skin to relax.
Feel the hairs on your skin.
Feel the air on your skin.
Feel the presence and aliveness of your entire skin.
Feel the space inside your skin,
The whole space of your body.
Feel the relaxed presence and aliveness of your inner body.
Feel the space all around you touching your skin,
Embracing your skin.
Feel as if your skin dissolves and there is one space inside and all around,
One present,
Relaxed,
Aware space.
What if the awareness that you are has no inside and no outside,
And this present,
Alive,
Aware space extends infinitely in all directions,
In all directions.
Now feel the space of your body within this open space of awareness.
Feel your body as an open space of experience,
A local space within the vast space.
Inseparable from this vastness,
An open space through which awareness itself has an infinite variety of moments of experience.
Feel your body as a whole from the inside and notice how you feel.
If you could sum up your feeling in a word,
Phrase,
Or an image,
What would this be?
Record this word,
Phrase,
Or image together with this felt sense in every cell so you remember it.
Bring it with you.
Share it in all your interactions and can return to it anytime.
Very slowly begin to open your eyes and take in the feeling of the space inside together with the feeling of the space all around as one space,
Alive,
Present,
And aware.
Feel the tingling aliveness at the top of your head.
Feel the soft openness of your hands resting in your lap and feel your feet firmly on the ground.
Feel your bones,
Muscles,
And internal organs all together at once.
Feel the entire space inside your skin as a whole.
Take this feeling of inner body attunement with you into your day,
Checking in with your body often as an anchor of presence,
A monitor of what is happening inside and all around,
And a modulator of frequency bringing peace and flow wherever you go.
Thank you for your practice.
Well done.
