Welcome to this guided felt-sense practice.
Now this practice isn't about fixing or changing anything.
It's not about trying to feel a certain way or make your body do something that it's just not ready for.
This practice is simply an invitation to come back.
To come back home to you,
To notice what's here and what's alive in your body right now.
So with that being said,
I'm going to invite you to find a position that feels good for you.
Maybe that's sitting down in a chair with your back supported,
Or maybe it's lying down with your knees bent and your feet firmly pressed against the floor.
And with that,
Let's begin.
So we're going to start by letting your eyes softly close,
Or maybe just relaxing your gaze ever so slightly,
And we're going to bring our awareness to all the places that your body makes contact with the surface beneath you.
Maybe feeling your feet against the floor.
Maybe noticing the support of the chair against your back.
Or noticing the ground beneath you.
Just feel all the different ways that your body is currently being supported.
All the different ways that your body is currently being held.
Right now,
There's nowhere you need to be,
There's nowhere you need to go,
There's nothing you need to do,
That for the next nine-ish minutes,
You get to just be here.
You get to just be present.
Now,
We're going to really gently bring our awareness to the inside of our body,
Into the felt sense of the body.
Now what I mean by this is,
We're not going to name feelings,
We're not going to analyze what we're experiencing.
All we're going to do is simply notice what it feels like to be inside of our bodies right now.
What it's like to just notice what is here,
What sensations are present.
This may look like a warmth in your chest,
You may feel a buzzing in your hands,
Or a tightness in your throat,
Or maybe you don't feel much at all in this practice,
And that's okay.
The key here is not to make anything right or wrong,
Or good or bad.
It's just to notice what's there without judgment,
Without fixing,
And just letting your body speak in its own language,
The language of sensation.
So,
If at any point your mind starts to wander,
That's normal,
That's okay,
And if you notice that,
The invitation is just to gently guide your attention back to your body,
To guide your attention back to sensation.
So what is it like to be in your body right now?
Is there a sensation that feels most clear?
Is there a part of your body that's calling your attention just a little bit more?
Maybe you're aware of your chest,
Maybe it's your belly,
Your hands,
And what does that sensation feel like?
What does that part of your body feel like?
Does it have a weight to it?
Is it heavy?
Is it light?
Is it soft?
Does that sensation have a temperature?
Maybe it's warm,
Maybe it's cool.
Is there movement?
Is the sensation still or does it have an energy to it?
And if there is movement,
Is it moving slowly or is it moving quickly?
Remember,
Let it be whatever it is,
It's not about good or bad,
Right or wrong,
There's no need to change anything,
We're simply noticing what is here.
Does this sensation have a texture to it?
Maybe it's fizzy,
Maybe it's silky,
Does it have a shape?
Is there a color or an image that comes to mind?
And maybe,
Just maybe,
You're not feeling a lot.
Maybe you're feeling nothing and if so,
Notice that too.
That is still something,
That is still information and that is still an experience.
And if at any point the sensations change or move or adjust,
Then know that that's okay,
We're not trying to force anything,
We're not trying to keep anything the same,
We are simply noticing,
We're simply being curious and now we're going to bring our awareness to our breath.
Just noticing all the different ways that the air flows into our body and all the different ways it naturally flows out.
Recognizing that the body knows exactly what it's doing,
That you don't have to think about breathing,
That it knows just how much oxygen it wants to take in and just how much carbon dioxide it wants to release.
And noticing with that just how wise your body is,
Just how alive your body is and that right now you're already doing enough.
Just by being with her,
Just by being present,
You're already doing more than enough.
So maybe taking a few final breaths,
Maybe letting out a sigh,
Bringing a little bit of movement to the toes or a wiggle to the fingers.
And when you're ready,
There is no rush and I really invite you to take your time here,
But when you're ready I invite you to very gently open your eyes and come back to the room.
And that's it,
That is the practice,
This is the foundation of somatic work,
Simply noticing,
Feeling and allowing.
Remember your body isn't a problem to solve,
She's a home that you get to come back to and this,
This practice,
This is how you start.
How amazing of you,
Well done and I wish you the most beautiful,
Magnificent day with so much love.
