Hi,
Kevin Schoeninger here.
And today I want to guide you into somatic awareness to quiet your mind.
Calm your emotions and relax your body.
And you may have noticed in meditation that when you try to quiet your mind or try to calm down,
That's not all that effective.
So in the type of meditation that I guide,
Qigong,
Light body and awareness practices,
What we use is somatic awareness.
Inner sensory awareness to give your mind something else to do.
That has the effect.
Quieting your mind.
Calming your emotions and relaxing your body.
So let's practice this together now and you can see how it works for you.
So sit comfortably upright,
Have your feet firmly on the ground parallel to each other.
And if it's comfortable for you,
Rest your hands cupped in your lap with the tips of your thumbs touching lightly.
Then when you're ready,
You can lightly close your eyes.
And just take a moment to settle in your seat.
And be present.
Inside your body.
And just notice any sensations that you feel.
Inside your body.
Whatever you feel or don't feel,
It's just fine.
Just take a moment to tune in.
Since the entire space.
Inside.
And including your skin.
Now we use a few specific cues to.
.
.
Tune in more deeply.
So first press your feet down.
Into the ground.
Feel that pressure.
Wishing down.
And then very slowly.
Release that pressure.
And allow your feet and your toes.
To soften.
And relax.
Feel as if your feet and your toes.
Are melting.
Deep down into the earth.
And focus into your palms and fingers resting cupped in your lap.
Awaken inner sensory awareness here in your hands.
And allow your hands to soften.
And relax.
Feeling as if they are melting.
Down into your legs.
Feel the soft openness in your hands.
Connected with the soft openness of your heart.
As your hands relax even more.
Let your arms and shoulders relax down.
Releasing any tension in your shoulders.
You're next.
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 perineum and tailbone.
Right up through the top of your head.
Like a stream of light lowing upward.
Blowing up through the top of your head.
And opening.
To the bass.
Clear sky above.
Feel the vast openness of the sky.
Opening your mind.
Now feel your feet on the ground.
Your hands and your lap.
And the top of your head.
All together at once.
You are fully present.
Key here.
Now.
In this body.
On the surf.
Feel the entire space inside and including your skin.
And notice how you feel.
Smile as you enjoy that feeling of inner presence.
Now maintain that.
Inner sensation of presence.
As you very slowly open your eyes.
And feel.
Your presence within the space.
All around you.
Notice how you feel.
Thank you for your practice.
Well done.
