Please find a comfortable position.
Either sitting or lying down,
Whichever you feel called in this moment.
You can allow your eyes to soften to a close if that feels safe.
Or just find a soft gaze gently in front of you.
We'll begin by taking a few breaths to arrive.
So on your next inhale,
Breathe in through the nose.
Exhale a gentle sigh out of the mouth.
Two more just like that.
Inhale through the nose.
Exhale out of the mouth.
And last one,
Inhale.
And exhale,
Sigh.
And allow your breath to return to the normal cadence.
And just draw your awareness to your breath.
Notice the natural rise and fall of the chest or the belly.
Notice maybe the temperature of the air moving in and out of the nose or mouth.
And just allow the breath to be natural and steady.
Begin to shift your awareness to.
Feelings that are present in your body right now.
Maybe name it softly in your mind if you want.
Whether it's worry,
Sadness,
Tightness,
Or maybe something else.
You don't need to change it.
Just acknowledge it.
And then we can to.
Locate where you feel this emotion in your body.
Notice where the sensation feels most present.
Me a knot.
Pressure.
Temperature,
Heat or coolness.
Await.
Subtle movement.
If nothing appears in your awareness right away.
Continue to just be with your breath.
And be open.
Noticing.
And when you find that sensation,
Bring a soft,
Curious attention to it.
Notice its location in the body.
Notice its size.
Notice its shape.
Notice maybe any colors or textures,
Edges or any movement.
Is it sharp or dull?
Tight or loose.
Is there a pulsation or is it just stillness?
What do you notice?
And continue to.
Anchor your awareness.
On the sensation.
Maintaining that steady.
Cadence of breath.
And with each exhale,
Breath.
Imagine a little bit more space around it.
As if you're widening the container that holds the feeling.
Exhale,
The container widens.
And as you do so,
See if the sensation changes or shifts in intensity,
Location.
Quality perhaps.
With each natural round of breath,
The container continues to widen.
And as it does so,
See if you can observe the changes.
As they happen.
Like watching clouds move across the sky.
If at any point the feeling feels intense.
You can offer a kind gesture in your mind.
A phrase such as,
May I have the courage to be with this.
And be a few calm breaths directed to the area.
Maybe a hand on the heart or the gut.
And at any point.
.
.
It's also courageous.
Shake the body,
And move out of it as well.
See if you can hold your awareness,
All the sensations.
And listen.
If it has anything else to say.
For a few more moments.
And if at any point the mind wanders.
Let's gently guide it back to the sensation without judgment.
And begin again.
If you'd like to stay with this practice for a few more moments,
Feel free to do so.
Otherwise.
Begin to widen your attention to the whole body.
Notice the entirety of your body in space.
Maybe once again,
Notice your breath.
In its natural form.
And then again on your next inhale,
Take a nice deep breath in.
And a sigh out let it go.
One more inhale.
And exhale.
And before we.
Shift back into the day.
Notice any difference.
If at all.
Small shift.
Maybe a looseness or a new clarity.
When you're ready.
You can tuck the chin to the chest.
Gently flutter the eyes open.
You can blink a few times.
Return back to the light of your room.
And carry the awareness that you can locate and listen to the sensations within your body whenever you need to.
And it's all information.
Namaste
