BELL Allow your body to move into a comfortable position.
Now,
Visualizing.
Being a tad bit more comfortable.
Go ahead,
Move.
If you are comfortable doing so,
Allow your eyes to close.
Lean into your posture of your body with your observer self.
We can think of this practice as a conversation between your observer self and present self.
It might be helpful to allow your spine to feel energized while also relaxing every bit of all of the muscles around your skeleton.
You can use your breath to aid in this process.
As you breathe in,
Breathe energy and awareness into your spine.
Follow the spine gently upward.
As you exhale,
Let go.
Allow your shoulders to release from your ears.
Feel the release of any unwanted tensions in your jaw.
Soften your belly.
We will allow space for a few deep breaths in this way.
Inhale.
Exhale.
Softening your belly a little bit more each time.
All is safe.
All is relaxed.
Let us now tune into the crown of your head.
Simply bring your awareness to the top of your head.
What's here?
What do you feel?
Is there a temperature?
Feel the skin of your scalp,
The follicles of each hair,
The temperature of the air on the skin.
There is absolutely no right or wrong way to do this.
Simply notice what is physically,
Emotionally,
Or mentally present.
Move now into your forehead and brow.
Tune into whatever is present.
You may notice the temperature of the air,
Some slight scrunching of your brow,
Or perhaps some relaxation.
Whatever is present,
Simply notice it.
Be with it.
Sink down into your eyes and into your cheekbones.
Even with your eyes closed,
You may notice some movement in your eyes.
Continue down to the tip of your nose and your upper lip.
Here,
Just above your upper lip,
You may feel a physical manifestation of your body breathing.
Maybe your breath is gentle,
Strong,
Shallow,
Wet,
Colorful.
You may become aware of a coolness as you breathe in.
When you breathe out,
You may sense a warmth.
Move on into your mouth and allow your observer self to look at your lips,
Your jaw,
And your tongue.
You may notice a degree of moisture or dryness.
The way your tongue may be resting against your teeth or your gums.
Perhaps any tensions or slack in your jaw,
Any sensations you feel,
Or your observer self notices,
Is precisely perfect.
Move now into your neck and your throat.
Notice any tensions or movement in your body as you breathe.
Please,
Everything you're experiencing or not experiencing is precisely where you and your observer self should be at this moment.
Say yes to tuning into your direct physical experience.
Let go of your judgments and thoughts and return to your actual physical body.
You can move outward from your neck and throat to the top of your shoulders and into your shoulder blades.
Perhaps you notice or observe subtle movement with your breath.
The sensation of your clothes on your body.
Now transitioning into your upper arms and elbows.
Lean into whatever is directly present in your experiences.
Your observer self is traveling into your forearms and wrists,
And perhaps you notice some points of contact within your body.
Maybe your arms are resting in your lap,
On the arms of your chair,
Or connecting with the earth or the surface on which you lay.
Simply notice how this feels.
Move into your hands.
Go over each palm,
All fingers,
The backs of your hand.
Notice any points of contact where your hands may be touching each other or resting elsewhere.
You may notice that the temperature of the air feels different on the back of your hand and does on the palm.
Allow your observer self to travel back up into your chest and rest here for a moment.
Lean into the whole of your body breathing.
You may notice a rise and fall of your chest cavity,
An expansion and contraction of all of your intercostal muscles and bones,
All of the natural movements of your body breathing itself.
I invite you to stay here with your breath in your chest for as long as feels comfortable.
As you drop down into your abdomen and stomach again,
You may notice the sensations of your body breathing.
I invite you to stay with your breath in your abdomen.
Go ahead,
Rest your awareness with your body and just stick with whatever sensations arise.
Drop down into your hips,
Your pelvis and your butt.
Connect with your feeling the points of contact between your body and the earth or the chair or the cushion or something else.
Take these moments to feel these sensations.
Move into your thighs and knees.
Notice any points of contact,
Any tensions,
The close on your body and anything else present and in your direct immediate experience.
Travel into your calves,
Shins and ankles,
Holding a curiosity about what is present for you.
Perhaps there's a sense of jittery or anxious energy in your legs or feelings of calm and tranquility or something else.
All the feelings or no feelings,
Whatever is present,
Be present.
Connect.
Begin exploring your feet,
Going over your heel,
Arch,
The ball of your foot,
Your toes and the top of your foot.
Tune into all of the points of contact where your feet are touching the ground,
The earth,
A mat,
A chair or maybe they're tucked up underneath you or something else.
Now that we've traveled over and through various parts of your body,
Go ahead.
Lean into the whole of your body.
It's safe.
Visualize a unified whole body.
Your body from head to toe.
Find your breath energy and observe it flowing through your body.
Now follow it as it branches and moves through your body.
Your observer self can lean into the entire outline or posture of your body just as your body is resting.
Energize,
Relaxed,
Awake,
Peaceful,
Aware,
Present.
Bell.
