Find a comfortable position.
Sitting or lying down.
And let your body begin to settle.
Gently close your eyes.
And take a few natural breaths.
There's nowhere else to be right now.
Just here.
We each carry something more than a body.
A kind of field around us.
Sometimes it feels easy and open.
And sometimes tight.
Or far away.
In this practice,
We are not trying to change anything.
We are simply becoming more familiar.
With our own field.
What it feels like.
And what helps you feel steady.
Inside it.
Bring your attention down to the soles of your feet.
Notice the context.
The weight.
The stability.
Feel the Earth beneath you.
Holding you up.
Whatever that support feels like right now.
Let yourself feel it.
Now slowly let your attention travel upward.
Through your legs.
Your pelvis.
Your belly.
Your chest.
Your throat.
Your head.
And then the space just around your body.
What did you notice?
Was there ease or tightness?
Warmth or numbness.
A little movement.
Of stillness.
You may get back.
And travel.
With your attention through your body.
And just notice.
You don't have to name it.
Now gently let your attention widen again.
Sense yourself.
As a whole.
Not moving from part to part.
But feeling your whole body at once.
What is the quality of your presence right now?
Is it clear?
Scattered.
Opened.
Held together.
Or a little apart.
There's no right answer.
Just notice.
And let your breath soften.
Let your attention settle.
Let it settle the way.
Sand settles in still water.
Amen.
Bring your attention.
To your center.
You may feel your center.
In your chest area.
Your heart space.
Or you may feel it in your solar plexus.
There's no right answer.
Just let whatever comes,
Come.
And ask yourself quietly.
What helps me feel connected?
To my own center.
And now let everything that you have noticed Simply rest.
You don't need to hold on to any of it.
We are going to shift.
How you sense the space.
Know that you are here in your body.
In your own space.
And instead of feeling the body.
Only from the inside.
We will begin to sense it.
As a shape.
A living body map,
An outline.
And you don't have to picture it perfectly.
We are simply noticing what happens.
When we widen the lens a little.
So let your awareness step back just slightly.
And in front of you.
Sense or imagine.
A simple outline.
Of your body.
Your own living shape.
You don't need to see it clearly,
Just sense that it is there.
And now,
Just notice.
What you feel in or around that shape.
Is there more intensity in one place than another?
A color,
Maybe?
Or a texture.
A mood of feeling with its own quality.
A sense of stillness.
Or movement.
Or spaciousness.
You don't need to sort it into categories.
Just let it all be there together.
And notice.
If you look at your whole shape at once or just sense it.
Does anything feel different?
Sensing yourself.
This way.
And now let's go one step further.
Instead of sensing the whole shape.
Will explore its edge,
Its boundary.
This isn't about finding some objective line.
It's simply about discovering how your own field feels to you.
Bring your awareness back.
To your heart.
In the centre of your chest.
And rest there for a moment.
When your attention settles in the heart like this.
Something in the body responds.
Heart and mind.
Begin to fall into step.
A steadier,
More coherent rhythm.
You don't need to do anything to create this.
Simply resting your attention here.
Is enough.
And continue breathing.
Into your heart.
Feel your heart.
And your brain.
Aligning.
And rhythm.
Becoming more coherent.
And notice how good it feels.
And now.
Sense the space around your body.
Without trying to picture anything.
Let your inner sense explore outward.
Where does your presence feel most clearly yours?
May be close to the body.
Maybe further out.
Maybe different in different directions.
There's no right distance.
Just notice where something shifts.
From what feels clearly you.
To what feels less distinctly yours.
Explore that edge gently.
Is it soft or firm?
Clear.
Are hazy.
The same all the way around.
Are different in different places.
And now bring your attention back to your heart.
Rather than pushing the edge outward.
Let's build it from within.
Feel your own center.
And breathe.
Let yourself become a little more present right here in your own space.
Just become more aware of being here inside your own field.
Attention.
Breath.
And a little gentleness is already enough to make that field steadier.
You have now sensed your field in a few different ways.
From inside the body.
As a shape.
And at its edge.
And before we go on,
Just rest here for a moment in your own space.
And if you like,
Invite a quality that would support you today.
It could be steadiness.
Warmth.
Of clarity.
Courage.
Or gratitude.
Whatever feels right to you.
Right now.
You can simply sense the quality itself,
Or if it helps,
Bring to mind someone,
Real,
Remembered or even imagined.
Who carries that quality for you.
Whichever quality or whoever feels right.
Let that be enough.
Let it become a little more available in your own field.
Just let the quality.
Be present.
And let your breath flow.
Move naturally.
Become settled in your center.
A little more present.
And if there was an image or a person.
Let them quietly step back.
But let the quality stay.
You're not borrowing this from somewhere outside yourself.
You're recognizing something that was already here inside your own inner world.
And take one more deep breath.
Filling your lungs and heart with fresh,
Vibrant energy and letting go of anything.
That no longer serves you with the out-breath.
And,
If you'd like,
Let these words settle in.
I can be connected without losing myself.
I can be open.
Without becoming porous.
I can remain present within my own space.
And now feel your connection.
With a supreme source of power and energy.
That field that you're always connected with.
And when you're ready,
Let your awareness come back to the room.
Feel the surface beneath you.
Notice any sounds nearby.
Feel your body.
And gently.
Open your eyes.
And take a moment before you move on.
Notice how it feels to simply be here.
In your own body,
In your own space.
And connect it with yourself.
Namaste.
