Welcome to this meditation practice to deepen your felt sense awareness,
Restore ease and ability to notice what you are paying attention to.
My name is Christy and I'll be guiding you through your practice.
In this practice,
Through the lens of the felt sense awareness,
We will attune to a particular rhythm within the body,
Inviting it to the forefront of our senses and then letting it fade into the background as we strengthen our relationship,
Inviting another rhythm to come to the forefront of our mind and senses.
In this practice,
We notice the resonance through the body of what we choose to pay attention to and we strengthen our ability to consciously navigate what takes center stage in our lives.
This can be a practice that you return to regularly to continue your relationship to each rhythm and ability to sense subtlety of sensation throughout the body.
Begin by finding a comfortable position.
This can be seated or laying down.
If you think you might fall asleep,
You might want to try a seated posture.
You may choose to lay down.
Align yourself now into a position that feels right for you today and start to settle the body in the direction of comfort,
Positioning yourself to be relatively free from unnecessary distractions.
If there is a place in your body that could use more support,
Giving that to yourself now.
Gently close the eyes,
Relax the muscles of the face,
Let the tongue fall from the roof of the mouth and let the jaw relax.
Let the jaw relax and invite the throat to soften,
The shoulders dissolve and the breath is natural.
Let the belly soften.
Notice the stability of your hips and low back inviting ease into the entire low body.
Connect now to the center of your pelvis.
Notice the structure of support in the bones and the soft tissue of the low belly.
Notice the sensations that arise with your noticing and explore here the origin of your breath.
Where does the breath begin and how does the breath express itself in your low body?
Breath in the low body,
Maintaining your awareness following the breath as it moves through the low body.
Notice now the rhythm of breath from the low body to the lungs,
From the lungs back to the low body.
How does the breath move?
Notice what you feel in the lungs as you breathe.
Perhaps there is a texture of the tissues,
A feeling of expansion or widening.
The movement may be smooth or staggered,
Becoming curious as to what you feel in the body as you breathe.
Notice the rhythm of your breath within your whole body.
Attention expands to feel anywhere in the body that calls as you sway with the rhythm of your inhale and your exhale.
You are being breathed by your breath,
The rhythm of breath in your whole body.
Now,
Invite the rhythm of breath to fade into the background,
Like turning down the volume dial.
Let the rhythm of the breath fade into the background toward the pulsation of your heart.
If you need more support to connect,
You can place your palms on your heart center or fingertips to wrists,
Feeling the rhythm of your circulation and notice any area of the body where you can feel the pulse of your circulation radiating.
It's okay if the awareness of this sensation comes in and out.
Just continue to invite the circulatory rhythm to come forward.
You may imagine turning up a volume dial on this rhythm,
Attending to anywhere in the body where you sense the movement of your circulation,
Noticing how does it move inside your tissues,
Perhaps a throb or a pulse.
You might feel warmth of the blood travel through the veins,
Relaxing now to notice the circulation within your body,
The rhythm of your heart,
Pulsation of your blood.
Now we invite the circulation rhythm to fade into the background,
Turning down the volume dial,
And come to notice once again the rhythm of your breath,
Shifting our focus from the circulation rhythm back to the rhythm of the breath,
Consciously shifting awareness to sense and feel the movement of breath.
Take a deep breath in through the nose,
Sigh out the mouth.
One more breath like that,
A deep,
Full inhale through the nose,
A long,
Relieving sigh out the mouth.
Thank you for taking this time for your practice,
Making space to cultivate your attention.
May your mindful direction and focus serve and support you on your journey.
