Welcome to a practice of observation.
Today's theme is acceptance.
Often times throughout the day we experience so many things that we just don't want to feel.
And it's become so easy to distract ourselves to numb sensations or to just let our minds hijack any feeling that we have.
So today I'd like to invite you to simply observe.
Observe what you're feeling and just notice what the body is trying to share.
You see the body communicates a very unique language of sensations and emotions.
And sensations can be as simple as experiencing a little bit of heat or a cool sensation.
It can come in the form of tingling or numbing or if we're experiencing a big emotion it can come in so many things all at once.
So today we're going to keep it simple and we're just going to observe.
If you'd like we can invite curiosity into the space along with acceptance to help us go on this journey together.
So let's begin,
Whether your eyes are open or closed to just take in the environment.
Noticing the space that you're in.
Maybe there are some sounds in the distance.
Maybe there are some sounds in the room.
Maybe there are some sounds that your body is making as you shift on a surface or begin to breathe a little deeper and a little slower.
I invite you now to close your eyes and notice the weight of your body on whatever surface you're on.
Noticing the parts of your body making contact and with every breath just allow yourself to sink a little deeper and feel a little more relaxed.
We're going to begin at the top of our heads.
We're just observing here.
We're not trying to figure anything out.
We're not trying to do anything with the information.
We simply want to know what's here.
And if it's hard to feel at times then let's just be with that.
Our aim is acceptance.
So noticing the top of our heads.
See if any sensation or feeling is alive.
And imagining like water pouring down our bodies.
We're going to scan from the top of our heads down to our feet slowly.
Your eyebrows and your eyes.
With every exhale just allowing the different parts of your face to soften.
And just noticing what comes up as you scan your face from your eyes down to your nose.
If it helps to take a nice deep breath and allowing your jaw to soften.
Your ears to relax.
Let's just pause here and become aware of any sensation in your face,
Down as you breathe noticing your chest As you inhale,
Just notice the quality of your breath.
And becoming aware of any sensations that may come up.
Attention down to your stomach.
And just noticing as it moves with every breath.
If anything else is alive in that space that you can feel.
That you can tune into.
Down to our hips.
Noticing any shift of sensation.
Of feeling in this space.
And now taking in this whole area from your chest down to your stomach.
See what calls your attention.
If anything is alive in this space,
Just take a moment to pause.
Maybe you can feel one small area.
Or you can feel the entire torso.
Just noticing.
Taking a nice deep breath in.
Feeling your shoulders drop.
Becoming aware of all the way down to our fingertips.
Maybe there is a difference between your right and left arm.
Maybe you can't feel anything at all.
That's okay.
Just be with what is.
Bringing your attention down.
Back again towards your hips.
We're going to slowly scan your right leg.
Moving from your hips to your knees.
Just noticing.
Maybe you can feel the temperature.
Or notice any unique sensation.
Moving from your right knee all the way down.
To your foot.
Just seeing what's alive here.
Moving towards your hips.
We're going to journey down our left leg.
Just noticing between your hip and your knee.
What's alive between your knee and your foot.
Just becoming aware of anything in that space.
And now I want you to just notice your feet.
Maybe you want to pay attention to both of them at the same time.
Or shift your attention between your left and right foot.
However you want to do this.
I invite you to just feel.
We've journeyed from the top of your head all the way down to your toes.
And we've become a little more familiar with the sensations and the feelings of our body.
And now slowly I want you to begin to move up from your feet.
Slowly towards your knees.
And see if this time around if anything has changed.
If anything stands out.
Our hips.
Just getting curious to see what's here.
What's alive.
Taking a moment to pause at our hips.
Noticing the energy here.
Of this beautiful energy center.
Maybe you notice something.
Maybe you don't.
Allowing every exhale to just relax a little more.
So you can feel a little deeper.
Slowly scanning up your back.
Noticing how your body moves.
And how your back expands.
As you take each breath.
Your ribs moving outwards.
And gently coming back as you exhale.
We're almost there.
Stay with yourself.
Bringing your attention up towards your shoulders.
Noticing if anything has changed.
As you move down your arms towards your fingertips.
Noticing the quality of your breath.
In your chest and in your belly.
And as you inhale just notice the air coming down your throat.
Feeling the temperature as you inhale.
Through your nose.
And the change as it comes out.
Bringing your attention to your face.
Your ears.
All the way to the top of your head.
Taking a moment now with your whole body.
To see what's alive here.
What wants to be noticed.
Let your attention wander to any space in your body.
And just see what's alive.
Take a final breath here together.
Thank you for journeying with me.
I invite you to explore further by just taking a few extra moments here with yourself.
This is it for our time together.
But you can practice this any time you want.
