Welcome to your meditation practice.
My name is Christy,
And today we will explore somatic sensations through the rotation of consciousness in the body.
This practice invites a felt-sense connection to the body by bringing our awareness to each part as it is named,
And getting curious about what is felt in that space when we bring our attention to it.
Know that it is okay to feel sensation in some areas,
While others might feel blank or hollow.
There is no need to judge or place expectations on what we might feel or not feel.
We are invited simply to move into the space,
Open our awareness with curiosity,
And then move to the next space.
You might imagine this practice is like developing an inner map of the body.
As we practice,
We are establishing new pathways of connection from the inside out.
All we need to do is just imagine,
With our awareness,
Each place as it is named,
Notice that space,
And then continue on.
Let's begin by settling the body into a comfortable position.
This can be seated or laying down.
You might start to notice if there are any supports or subtle shifts that the body is asking for,
Maybe a bolster or a pillow under the knees or sit bones,
Making any small movements,
Letting yourself settle into the space.
Become curious about how the body might further ease into the feeling of gravity,
Noticing the spaces where the body connects to the earth beneath you,
And invite any remaining tension to dissolve on your next exhale.
The breath like an ocean wave,
Cleansing and clearing.
Gather your awareness to sense the natural movement of breath.
Notice your natural inhale,
Your natural exhale.
As we begin to move our awareness throughout the body,
Imagine as if your mind's eye originates in this space,
As if your thoughts and feelings,
Sensations emerge from that space,
Noticing it from the inside out.
Begin in the right shoulder.
Bring your whole awareness to the inside of the right shoulder.
Feel the right elbow,
Right wrist,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Small finger.
Feel all five fingers in the right hand together.
The right arm from fingertips to shoulder,
Shoulder to fingertips.
Feel the entire right arm,
Skin,
Muscle,
And bone.
Feel the entire right arm together.
Come to feel the center of the chest and bring your awareness to your left shoulder,
Your whole awareness to the inside of your left shoulder,
Left elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Small finger.
Feel all five fingers and the left hand together.
Feel the left hand and the left arm from fingertips to shoulder,
Shoulder to fingertips.
Feel the entire left arm,
Skin,
Muscle,
And bone.
The entire left arm together.
Center of the chest.
Feel the entire upper body,
Right and left side together.
Bring your awareness to feel your ribcage and feel the tissues of the lungs within your ribcage.
Bring your awareness to the right upper abdomen.
Soften the liver,
The gallbladder.
Bring your awareness to the upper left abdomen.
Soften the tissues of your stomach,
Spine,
And pancreas.
Feel the tissues of all the organs in your belly relax.
In the low abdomen,
Soften your intestines,
Bladder,
Your physical or energetic womb.
Feel the tissues of the entire abdomen relax into the pelvic bowl.
All tissues of the abdomen soften and relax.
Feel the right hip,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth.
Feel all five toes and the right foot together.
Right leg from toes to hip.
Hip to toes.
Feel the entire right leg,
Skin,
Muscles,
And bone.
Feel the entire right leg together.
Bring your awareness to the center of the pelvis.
Feel the left hip,
Left knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel all five toes and the left foot.
Feel the left leg from toes to hip.
From hip to toes.
Feel the entire left leg,
Skin,
Muscles,
And bones.
Feel the entire left leg together.
Now come to feel both legs and the center of the pelvis together.
The entire low body,
Right and left side.
The entire low body together.
And come to feel the entire upper body,
Right and left side.
Now feel the entire body together.
Skin,
Muscle,
And bone.
The entire body together.
Bring your awareness now to the back body.
The back body weighted and rooted.
And come to notice the front body,
Expansive and light.
Come to feel the back and front body together.
Bring your awareness now to the center of the forehead.
Feel the muscles of the face relax.
Feel the cheekbones.
Back of the right jaw.
Back of the left jaw.
Feel all the back teeth separate.
As the tongue falls from the roof of the mouth.
And the jaw relaxes.
And the throat softens.
Bring your full awareness to the center of the heart.
This space is a space of infinite compassion.
Feel yourself smooth this feeling across your entire nervous system.
Letting this feeling of compassion radiate and absorb through your skin,
Muscles,
And bones.
Take a loving breath in.
And take a long cleansing breath out.
May the many layers of your life rest easy upon your awareness.
Until the next time,
Take good care.
