Just start to connect to the breath.
And just notice what the breath feels like.
Really just noticing what the breath feels like in the body.
And just notice how it moves through the body.
And so then I just want you to take this opportunity to notice any things that are touching the skin.
So that could be your shirt,
Pants,
The couch.
Just notice everything that comes in contact with something else.
And just notice how easily those things are holding you up.
And so notice that whenever you make the connection,
Just notice if your body relaxes into the space a little bit deeper.
And so you can just continue that.
I'm going to talk a little bit about what the meditation is going to look like today.
So today in the meditation,
You'll have the opportunity to do whatever you need to do in the body.
So what this will look like is you'll just be breathing into the body and we'll be doing a body scan.
And so in the body scan,
What I want you to do is notice the area that we're focused on.
And then I want you to either just feel into the area like we normally do,
Or I want you to squeeze and create some tension in this area.
And so with this,
I think we know which areas in our body need which things.
So I just want you to make sure that you're making the decision based on just you alone,
Right?
Based on what you feel right now in this moment.
And just do your best to be as honest as you can with yourself and with your body.
And so we'll identify today squeezing or tensing in the area as kind of like the pulling of energy,
Right?
So just to kind of allow that energy to move to the places that we really wanted to.
And so we're going to start at the feet.
We're just going to notice what we feel.
And if this is an area that really needs some of your energy,
Just go ahead and tense this area and release.
So we're going to move up past the ankle,
Just stopping right at the knee.
And then just notice if this area needs some of your energy.
And if so,
Just go ahead and tense and pull that energy to you.
So then move the tension up past the knee,
Coming to the thigh.
And just notice what this area needs and if it needs a little bit more energy than just give a gentle squeeze.
And so move up to the pelvic area,
To the hips and to the butt.
And just notice if any of these areas need a little bit of that energy.
And if they do,
Just go ahead and give it a nice squeeze.
So bringing the tension up to the waist,
Up to the belly.
And just notice if there's a desire to just kind of breathe until this passes.
And notice if you're taking your opportunities to be in control of these areas.
And so do whatever you need to do,
Whether that be just breathing or just creating a little bit of pulling in and pulling the energy into these areas.
And if you find that this area is a little bit more difficult,
Then you might even say to yourself,
I'm in control.
So notice the belly,
Notice if the breathing has changed since the start.
And then allow the attention to move up the sides of the body to the armpits.
And up from the belly to the chest.
And just notice if there's a need to send some energy that way.
You might notice what your heart feels like.
Notice how it's responding to the practice.
And then from the lower back,
Just let the attention rise all the way up to the shoulder blades.
From the shoulder blades,
Let the attention move to the shoulders.
And once you get to the shoulders,
Then just let the attention drop down towards the hands.
Remembering that you have the opportunity to squeeze,
To pull in this energy to these areas or just releasing through the breath.
And so once you make it down to your hands,
Just on your own,
Make your way back up to the throat,
Back up to the face,
To the back of the head and the top of the head.
And then once you're ready,
Just let the attention drop down towards the hands.
And then once you reach the top,
Just take a deep inhale through the nose and exhale out of the mouth.
And so just notice if there are any places in the body that you now realize needs a little bit of that energy placed into it.
And if so,
Just go back through the body and just find those places and then just give them a gentle squeeze,
Reminding the energy to spread itself throughout this area.
Okay.
And so take about three more breaths.
And then just start to notice wherever the body is touching something else.
So just noticing what's holding you up.
And then bring the attention back to the breath.
Noticing what it feels like in the body.
Noticing its push and its pull.
Noticing how it feels,
Either the same or different.
And then when you're ready,
You can just bring the hands to a place in the body that really needed your energy or attention.
And just notice what it feels like to connect to this area.
And so just take about three deep breaths on your own.
And just inhaling through the nose and exhaling through the mouth.
And whenever you're ready,
Just start to slowly blink the eyes open,
Maybe just creating a little bit of movement in the fingers.
Maybe a little bit of movement in the face first.
