This practice is called embodiment.
That means that we are going to be in our body.
When you're ready,
Take a seat comfortably,
Lie down if you're lying down.
The back is straight,
Not too straight,
Not too rigid.
And the shoulders,
You can relax those because they're often up here near the ears.
Relax the shoulders.
The eyes are still open.
And you're going to connect with the breath.
Try to breathe through the nose if you can.
Approximately 4 seconds inhale,
4 seconds exhale.
The eyes are still open.
We keep the eyes open initially,
Before we dive deep into the body.
One more inhale,
2,
3,
4.
Exhale,
2,
3,
4.
Inhale,
2,
3,
4.
Exhale,
2,
3,
4.
And when you're ready to go into the body,
Close your eyes.
And just become acquainted.
With the interior physical body.
What do you feel like?
As a physical being.
Right now.
Well done.
The only job you have right now is to embrace what your body feels like physically.
Embodiment.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
You don't have to isolate any one point of the body.
Like the lips or the chest.
Or the ears.
What does the whole body feel like to be in right now?
Is it warm?
Is it cold?
Does it feel heavy?
Does it feel light?
Any aches or pains.
What we'll do now is we will scan through individual body parts.
And we will take a moment.
In that body part.
We will stay there for a moment.
And we also should try to relax each body part as we move through.
Start down in the feet.
What did these feet feel like?
Relax the muscles in the feet.
Move up into the legs.
The lower legs and the knees.
What do these feel like?
Relax as many muscles ligaments,
Tendons,
As you can.
Move up into the thighs and the hips.
Your only job is to notice the sensations.
And relax.
Move up into the lower stomach,
Belly button.
What does your stomach feel like?
Breathe into it.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Move your attention up the spine,
Into the chest.
The heart,
The lungs.
And this might be a little bit difficult.
Because most of us have tension.
Emotional debt.
And an emotional backlog of toxicity in our chest.
So do your best to focus really hard now on your heart space.
Soften the muscles.
Move into the shoulders.
The upper arms.
Elbows.
Forearms.
Hands and as you move your attention into the hands.
Relax as many of the micro muscles in these hands as you can.
Up into the neck.
Draw your attention into the throat.
Move up into the jaw.
And relax the mouth and the jaw.
There's a lot of emotion in this area.
Move your attention up into the face.
Cheeks.
And the entire skull.
Relax as many muscles as you can.
When you're ready.
Gently open the eyes.
Well done.
