We'll start off by taking three deep breaths together.
Inhaling through the nose.
Exhaling out the mouth.
Again,
Inhaling.
Inhaling,
Filling lower belly.
Exhaling.
This time sighing on the exhale.
Noticing what's melted,
Even with that one big outbreath.
I'm going to move now into a body scan.
I'm going to invite you to rest your attention in each part of the body that I name.
Notice what's going on there,
What seems tight,
Tense,
Or however it feels.
And then inviting some relaxation into that part of the body.
We'll start by noticing our forehead,
Our temples.
Inviting them to smooth.
And soften.
We'll notice our eyes,
Area around our eyes.
Noticing sides of head.
Noticing ears.
Cheeks.
Notice the back of your head.
Notice the area where the back of your head meets the top of your spine.
And maybe even elongating the back of your head to slightly tuck your jaw.
Not dramatic,
Just creating a little bit of space.
Pulling yourself upright.
Notice now your mouth,
Your jaw,
Chin.
Pause for a moment at the front of your throat.
And let's give it a little hum.
Just moving any energy that might be stuck there.
Feel the front of your chest.
Move back now.
To your shoulder blades.
Maybe even roll your shoulders up,
Back,
And down.
Creating a little bit of a spread across your collarbone and really feeling like a three-dimensional opening across the chest and back.
Rest now in your heart space.
Notice what it feels like today.
Does it feel open?
Is there any gripping?
Tightness?
If so,
Invite it to soften just a bit.
Creating a sense of both love and self-confidence.
And to your upper arms,
Your elbows.
Pause here at your hands.
Just notice what the energy feels like here.
Our hands are such powerful tools for perceiving,
Interacting with the world,
Offering.
Just sense their power.
Offer them a bit of grace.
A bit of gratitude for all they do for us.
Let's bring awareness back to the middle of our torso.
Noticing the way that they expand in all directions with each breath that we take.
Let awareness fall now to your lower back,
To your belly,
To your hips.
Noticing how your bottom is supported by the chair,
To your upper thighs,
Ankles.
Pause at your feet.
Let awareness rest there like our hands are such sensitive tools for understanding,
Making our way through the world,
Experiencing,
Feeling gratitude to our feet.
Feel into your whole body now.
Is there any part of your physicality that's requesting or demanding your attention right now?
If so,
Let attention rest there with an attitude of curiosity,
Reverence,
And gratitude.
Remembering the myriad ways that our bodies serve us,
The millions of miraculous processes and functions that our bodies perform every single moment without us even having to ask.
We'll focus now on just one of these natural processes,
Namely the breath.
Noticing what it feels like in your belly.
You might even want to focus on what breath feels like and what's normally an area of pain or discomfort.
Seeing what movement breath can facilitate even in places that seem dense or stuck.
Just breathing in and rather than focusing on you breathing so the feeling or trick that it's something that we're doing,
See if you can relax into the sense of the body being breathed.
The breath is an automatic process that you're noticing or experiencing.
You might start to notice the collection of micro movements that collectively with each breath nothing for you to do or make happen relaxing into the experience of what's already happening and unfolding let's let slowly expand so still noticing the experience of body breathing but taking in some more sensory input as well noticing perhaps weight of hands on lap or legs noticing feeling of sunshine on skin marveling at how it warms us from so very far away feeling that point of contact between its rays and your body noticing sound getting curious about how different sounds arise exist perhaps noticing pockets of coolness micro currents of wind breeze that even travel around our bodies on a day like today where air can feel heavy and still let's pull our awareness back one more time expanding it from our sense perceptions to our energetic perceptions now noticing the collective energy the collective currents of this group knowing that as electrical beings our minds our bodies are signaling to each other receiving messages from each other holding each other feel into the middle of your forehead roughly the third eye space imagine sending a signal a message to the others who are here or who are listening to these words what would you like to offer their intuition the center of knowing drop now into your heart center we'll do the same thing offering a heartfelt wish to the collective to the group and before we close going to invite you to return to a sense of your own body taking a mental snapshot of what it feels like to inhabit your body right now and taking a moment to offer gratitude as our meditation comes to a close you can put your hands in prayer position over your heart and we'll end with a bow offering gratitude to ourselves and to each other for taking this time to practice together may we dedicate any merit that we've accumulated through this practice to the benefit of all beings
