So,
This practice is intended to support grounding and orienting right here,
Right now,
In present time.
Let's begin by finding a comfortable posture.
This can be lying down or seated.
Positioning your body in a way that feels supportive,
Restful,
But alert.
And then we begin to notice the breath,
Letting the breath deepen without force,
Finding some ease,
Some relaxation in the breath itself.
And we start our Eight Direction practice by noticing and tuning in to the earth,
Sensing,
Feeling the support of the earth beneath us,
Having the sense of ground.
You might tune in to the sensations in the body,
In the feet,
The seat,
The sense of the surface that you're resting on,
Feeling,
Sensing the support of the earth below,
Perhaps tuning in,
Sensing the trees nearby with roots that go down into the earth.
We then shift our attention up to the area of the head,
From the area above and around the head,
Sensing the space outside the head and above,
Sensing the sky,
Sensing the head itself with space inside,
Noticing Mother Earth and Father Sky,
The sense of ground and space.
We then shift our attention towards the right side of the body.
We tune in to the right arm,
The right leg,
The right hand and right foot,
The whole right side of the body,
As well as the space outside the right side of the body,
Sensing,
Receiving this part of you with love and acceptance.
And then tuning in to the left side of the body,
Receiving sensation,
Sensing the left arm and leg,
The left hand and foot,
And the whole left side of the body,
As well as the space outside the left side of the body,
Sensing both right and left sides of the body.
Then gently we shift the attention back to the back of the body,
Sensing the spine,
The seat,
The whole back line of the body,
Also sensing the space behind the body,
Perhaps feeling a sense of support from whatever the body is resting on,
A sense of support from the back of the body itself.
You might even imagine leaning up against a favorite tree or feeling the support of a loved one place their hands on your back.
And then we start to tune in to the front of the body,
Sensing the front of the face,
The chest,
The belly,
The pelvis,
The arms and the legs,
Sensing the whole front side of the body,
As well as the space in front of the body,
Now sensing both back and front.
And then we tune in to the inside of the body,
Sensing the inside without trying too hard,
Just noticing what you notice,
Any sensations,
Subtle movements,
Knowing,
Noticing that there are organs,
Bones,
Muscles,
Blood,
Breath coming in and out,
Sensations of various kinds inside the body.
Lastly,
We tune in outside the body,
Gently noticing how the inside and the outside are in relation with each other,
This ongoing dialogue between inside and outside.
Tuning in now to the outside,
Taking in any sounds near or far,
Sensing what's around you in space.
And when you're ready,
If the eyes have been closed,
Gradually begin to open them and start to look around in your surroundings,
Taking in what you see,
Letting images come to you,
Light and color and form,
Noticing yourself here,
Right now,
In this space,
And you can take this practice with you anywhere you go.
Tuning in to the ground,
The sky,
Right side,
Left side,
Back,
Front,
Inside,
And outside,
Connecting with yourself,
With your center,
Orienting in present time.
