We're going to practice together for about 15 minutes.
Let's take a little bit of time to settle in.
As always,
These little tiny movements and adjustments you make,
However small,
It's a way that you're automatically taking care of yourself.
And I love that reminder.
Your body is always taking care of you.
We're always doing these little things to try to make ourselves more comfortable.
It helps when we sometimes have our inner critic turn on and tell us all the things we're doing wrong or missing,
Etc.
,
Etc.
We just notice,
It's like,
Oh,
I made myself tea this morning.
I took myself to the bathroom.
I know how to roll my neck in such a way that it gives me some relief or even some feeling of pleasure.
Just notice all of the little ways you've taken care of yourself today so that you can land in this place right now.
You've already set aside time to be still for a bit.
And that doesn't mean your mind will immediately settle.
But just the invitation.
I've set aside time.
I'm going to be still for a bit.
That's an invitation for your mind to slow down.
And then very often we need to remind it again and again and again because our brain runs on so many habits.
And our brain has a habit of thinking.
Such a silly thing to name,
But that is kind of our brain's job.
So when thinking is happening,
We just notice that it's happening.
It's all good.
My brain's doing its job.
Can I invite it to rest for a moment?
These next couple of breaths here,
Look for a bit more expansion on your inhale through your ribcage.
Sometimes we end up accidentally pulling our belly in and then our breath lifts us up into our chest.
That's the smallest part of your lung is up in your chest.
Just see if you can allow your breath to expand your abdomen and your ribs a bit more.
Just look for that.
You might notice that your mind moved away.
And that's never meant anything other than that your mind is doing its job.
Every time you notice that your mind has moved,
That your mind has wandered,
Is an opportunity to land here again.
Oh yeah,
That's right.
I was just noticing my breath.
Good job brain.
Thanks for doing your job.
Right now we have a moment to rest.
And then you might appreciate your lungs for knowing what to do with oxygen.
It's a little mantra I used to work with and it's such a silly small phrase.
And it might feel unfamiliar,
But I'll invite you to try it on.
It's this little phrase,
Good job body,
I love you.
Good job body,
I love you.
You might even shift that if it doesn't quite feel right.
And good job body,
I appreciate you.
Good job body,
Thank you.
Let's play with that for a moment.
What does it feel like to speak to yourself in this way?
Use that little voice in your mind and direct it towards yourself.
Slightly different than inviting your mind to simply rest,
Which is also so important.
Inclining your mind in the direction of appreciation.
And right now just specifically for your body.
Good job lungs,
Thank you for breathing.
Good job body,
I love you.
Good job body,
I appreciate you.
An invitation to allow that voice in your mind just to slow down again.
Beyond the words,
Can you just notice the sensation in your body?
And we're so inclined to communicate through language,
Through words.
Your body is this incredible vehicle that it communicates in so many different ways.
From those words that you were playing with,
Some appreciation,
Some love,
Some graciousness for your body.
It's the invitation to let go of any words and just feel.
It's not always easy because a lot of times our brain is so quick to interpret the feeling.
Can you just invite in the pure sensory awareness of being able to take a breath?
What does it feel like?
What other kinds of sensations can you feel in your body?
They might come with words.
Heaviness in my hands,
Softness in my chest,
Attention in my jaw.
It might come with words.
And then once you name it,
Can you settle into pure sensation?
What am I feeling right now?
And then just a curiosity.
Notice right now some sensation that you feel.
It might be the weight of your body resting on your cushion.
It might be the movement of your breath.
And if you're not feeling much,
Please put one of your hands across your chest and press gently,
Creating sensation.
And then just notice the words that come up.
Pressure,
Release,
Relaxation.
Warmth,
Coolness.
Just notice these different sensations,
The words that arise to explain them.
And then ask your mind,
If I had no words,
What does this feel like?
It's a deep curiosity.
Sometimes our brain doesn't know what to do with this kind of question.
Sometimes it immediately brings in a bit of awe and wonder,
Sometimes confusion.
But just notice.
It's again,
Perhaps your hand resting on your chest,
The movement of your breath.
Notice a sensation.
And then ask your mind again,
Without words,
What does this feel like?
Listen to the wisdom of your body here.
Without words,
What does this feel like?
And allowing that inquiry to soften and just notice again,
How your ribs move when you breathe in.
Look for that expansive quality.
Invite your jaw and your shoulders to soften on your next couple of exhales.
And take a moment to thank your body for sharing these sensations with you.
And thank your mind for all of its workings.
And thank your mind for slowing down,
Even if it's just for a few seconds.
Or a half of a breath.
Thank your mind for that moment of rest.
I'll invite you to place one of your hands over your chest again.
Notice the weight of your hand.
You might place the other one on top of it.
You might place your other hand on your abdomen,
So you can feel your breath.
Feel your ribs that hold your heart and your lungs.
Perhaps playing with that mantra again.
Good job,
Body.
I love you.
Good job,
Body.
I appreciate you.
Good job,
Body.
Thank you.
And then here,
We'll end with a few loving kindness phrases.
Just repeating them back as they make sense.
May I remember to thank my body today.
May I slow down and appreciate my breath today.
When action is needed,
May I choose to move with ease and peace.
And may the merits of our practice ripple out to benefit all beings.
Slow.
Take a moment to thank yourself.
Find a little movement when you feel ready.
No rush.
And as always,
Thank you for being here,
For supporting each other.
And then just to note that little mantra.
Play with that if it makes sense for you.
It doesn't have to be good job,
Body.
It can just be thank you,
Body.
Just notice how it is that you speak to yourself.
You might bring in that little mantra multiple times throughout the day and just play with different languaging.
See what lands for you.
