And starting with your feet where they connect to the ground beneath you.
I'd like you to do a body scan slowly with your awareness,
Scanning up your body from your feet,
Past your knees,
Your thighs,
Your seat,
Up your torso.
Past your rib cage,
To your shoulders.
Down the length of both of your arms,
Past your elbows,
To your wrists,
Your hands and your fingers,
All the way to the fingertips.
And then from your shoulders,
Up your neck,
To your jaw.
And into the rest of your head,
Behind your eye sockets,
To the top of your head.
A full body scan.
And noticing if there are any parts of you that are feeling particularly good today.
And are there any parts of your body that are not feeling particularly good today?
Any pain or discomfort?
Just noticing without judgement,
With loving acceptance of what is.
Everything is welcome.
Just doing a little internal survey of our body.
If you are experiencing any pain or discomfort,
You may send your breath to that part of your body to bathe the area with loving acceptance of what is.
And noticing how your breath moves your body with its natural inflow and outflow.
Being totally present to this,
Your body.
This is my body.
This body.
This body that carries me through my day.
This body that's brought me here.
This body that feels good in parts,
Maybe not so good in other parts.
Whatever is here for you today.
And know that I am my body.
I am my body.
But I am more than my body.
And now I'd like you to place your awareness on your emotions,
Which emotions are present for you right now.
And see if you can connect to how an emotion may feel in your body right now.
Is there more than one emotion?
Just noticing without judgment and without going into any story around the emotion.
Just being curious.
And it's okay if you can't feel anything either.
That's fine too.
Just checking it out.
Noticing if the emotions are static or if they're fluid.
Powerful,
Strong physical sensations or just a gentle tingling.
Whatever is there for you.
Just noticing.
And it may help to name the emotion.
If you feel it,
Name it.
Label it.
And know that you are your emotions.
I am my emotions,
But I'm more than my emotions.
I am also my mind.
And now moving your awareness from your emotions.
Just start to notice what your mind's up to.
Like you're watching it as an observer.
Where does it want to go?
What does it want to say?
What quality is your mind wanting to express itself in?
Does it speak calmly or aggressively?
Just noticing without judgment.
Using the breath to anchor you in the present moment.
Just watching the mind as an observer would watch clouds drifting past in the sky.
And know that I am my mind.
I am my mind.
And I'm more than my mind.
And now move your awareness to that deeper place within you.
That deeper,
Calm,
Still place within you.
And know that I am a center of pure self consciousness and will.
I'm just dropping now into that still place within.
Okay.
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