So you can get settled into your seat,
Get yourself,
You can wiggle your butt and feel yourself in your seat.
Get here,
Turn off your phone,
No distractions,
Close the eyes if that feels comfortable and safe where you are or you can just lower your gaze and limit visual distraction.
Maybe a breath or two that's deeper and slower than you normally take it as you settle into the body.
I just mean just feeling the feet on the ground,
Butt in the chair,
Maybe wiggle the shoulders,
Settling in.
Bringing your awareness to the breath to start,
Noticing what the air feels like as it comes in and out of the body,
Just a place to anchor the mind.
You could say in and out as you breathe if that helps.
And when the mind wanders,
Just gently without judgment,
Come back to the breath.
Wherever you are,
Whatever's happening,
This is what my breath feels like right now.
We'll start with bringing our awareness down to our feet.
Feel the bottom of your feet against the ground,
The balls of your feet,
Your heel,
Toes.
Bringing awareness down to the top of the feet,
Your heel,
Your Achilles,
Up to the ankles feeling,
This is what my ankles feel like right now.
Moving up,
Calves,
Shins,
Front and back of the lower leg,
Just feeling this is sensations of your lower leg.
Maybe you feel the clothes,
Your pants against the skin,
Your socks,
Just non-judgmental,
Loving,
Kind awareness,
Noticing your lower leg.
Moving up to the knee,
Noticing your knees.
Any sensations,
Just resting your awareness on your knees and your upper legs,
So your thighs,
Your quads,
Your hamstring,
Any sensations in the upper legs.
Moving up to your glutes,
Your butt connected to the chair.
How does it feel to be sitting,
Having gravity hold you in place,
Noticing the sensations of the pressure,
Bringing your awareness in a little,
Your root chakra,
Genitals,
The connections between your legs,
Your pelvis,
You notice side to side,
Front to back,
Your coccyx,
Sacrum.
Moving up to your hips,
Your lower abdomen,
Your lower back,
Digestive system,
Noticing any sensations in the body.
Just observing.
Coming up to your stomach,
Your belly,
That lower section of your spine,
You may notice the breath in the belly.
Moving up,
That middle of your chest,
Solar plexus,
Lungs,
Middle of your back,
Ribs,
You might as well include the heart,
Noticing all the sensations of breath in your heart.
Top of your chest now,
Including your shoulders,
Scapula,
Noticing any tension,
Any tension you notice about that area of the body,
Not trying to change any of it,
Just observing.
Noticing the shoulders' connection to the upper arms,
Biceps,
Triceps,
Armpit,
Noticing that whole region,
Elbows,
Noticing the joints,
Maybe they're resting on something,
You can notice the connection between your elbows,
Whatever they're resting on,
If that's the case,
Forearms,
Front and back,
Down to the wrists,
Front of the hand,
Back of the hand,
The fingers,
Palms.
You can wiggle them if you want to bring your awareness there a little more easily.
Just notice what your hands feel like,
Are they touching anything,
That's what that sensation feels like of touch.
Coming back up now to the throat,
The connection between your neck and your shoulders,
Throat in front,
Upper spine and back,
Just breathing into your upper part of your body,
Into your neck,
Throat,
Noticing all the sensations.
Noticing the jaw,
Lower jaw,
Connection,
Your tongue,
The inside of your mouth,
The sensations of breath as it comes in and out from your mouth to your throat.
Noticing your upper lips,
Upper mouth,
Your nose,
Nasal cavities,
Sensations of breath now through the nose,
Noticing the eyes,
As they rest gently,
Noticing the back of the skull,
The attachment from the spine to the skull,
Top of the head,
Third eye,
Noticing the brain,
The crown,
Any sensations,
You just sit with the top of your head,
You might have missed the ears,
You can go back and experience the ears too,
Allowing your awareness to fall from your head,
Through the body,
To the toes,
And then bringing it back up slowly,
Gently,
With the breath,
Taking some long,
Slow,
Deep breaths,
Maybe three or four,
And just playing with your awareness.
This is what my body feels like right now.
My body feels like this.
When you're ready,
You can take another breath or two,
Stretch for a moment,
Open the eyes,
Come on back.
