Welcome to this drop-in practice.
In this meditation,
We seek to descend into the body and not transcend in order to begin to reconnect with our internal felt senses,
The language of our body.
When we allow ourselves to remember this language,
We gain access to the wellspring of wisdom that lies deep within the cells of our bodies,
And in doing so,
We gain a better understanding of who we are,
Our wants,
Our desires,
And can begin to live from and honor our truth.
So when you feel safe and ready,
Finding your resting place,
Either seated or lying down,
Closing down the eyes,
Placing the hands anywhere on the body that feels most nourishing for you,
Begin to witness your body breathing.
Nothing about your breath needs to change.
We're just noticing.
Sensing the temperature,
Feeling the expansion and contraction of the chest,
Bringing the breath deeper into the belly with each inhale,
Bringing your awareness now to the points where your base,
Your legs,
Your back,
Make contact with the surface beneath you.
Feel its texture,
Its solidity.
Practice being held.
Taking a deeper breath in here,
And as you exhale slowly,
See if you might rest even deeper,
Letting the weight fall into that surface beneath you,
Becoming heavier on that support.
Scanning the body gently now for any areas of tension that may need to be softened,
Maybe around your eyes,
Your jaw,
Your shoulders,
Your neck.
Taking in another deep breath,
Using your awareness,
Bringing the breath to those areas.
Let the breath circle that tension.
Exhale,
Release,
And soften.
Bringing your awareness now to the heart space.
You may wish to place a hand over your heart.
In the stillness,
Can you feel the steady beating of your heart?
Opening your heart to feel,
Sense,
And see,
Experience what is here in this moment.
Does it feel constricted or spacious?
We are just noticing,
Knowing there is nothing to fix.
All of you is welcome.
Letting your body lead,
You are free to change posture,
Move in any way your heart needs to open more fully.
Maybe a stretch or movement of the spine.
Maybe a breath or a sigh to drop deeper into the depths of your heart.
Drawing your awareness and your breath deeper down now into the pelvic bowl.
Maybe placing your hand on your belly as you bring the breath,
Your awareness,
To this space of inner knowing,
Creativity.
Letting the breath flow down and circle through the left hip.
Feeling the sensations that are alive in this space.
And if it's quiet or feels stuck,
Know that's okay.
We're just noticing.
Letting the breath move and encircle the right hip.
Maybe it feels warm or cold,
Tight or expansive.
Does it feel different than the other side?
Knowing you are free to move the body,
The hips,
The pelvis,
In any way to feel more deeply.
There are no right or wrong movements to make.
Listening and responding to your body.
Connecting more fully with your inner world of sensation.
You may wish to yawn or sigh or stretch.
Anything the body is calling for in this moment.
Dropping fully into the body with our breath,
Our awareness.
And with this awareness,
These connections,
I invite you to take a moment to drop a question into your body and just let go of your thoughts,
Your worries,
Your anxieties,
Your anxieties.
Notice what arises within you.
It may be a sensation,
A thought,
Emotion or memory,
All are welcome.
Just notice the body's response when we ask,
Body,
What would you have me know?
What would you have me know?
Allowing whatever that might arise in response to just be.
Opening to the question,
What would you have me know?
Have me know.
Allowing that wisdom to come forward.
With no judgment or need to control,
Just allow.
And taking that response and holding it like a precious seed.
Planting that knowing deep within your heart,
Deep within your belly.
Letting that knowledge settle in,
Take shape within you.
Taking a deeper breath in and exhale,
Sigh it out.
Trusting that the universe,
Your soul,
Spirit,
They are already working for you,
Guiding you in how to use this wisdom in your life.
Taking your right hand across your body,
Holding your chest under your arm,
Taking that left arm and embrace,
Hold yourself here.
Taking a moment to give thanks to our body for how far you've come,
All your body has done,
What your body has carried you through.
And for the knowledge offered to you by your body,
What your body has carried you through.
And for the knowledge offered to you today through this practice.
And gratitude for the journey you still have yet to travel.
Taking in another deep breath here,
Follow it in and down through the body.
Exhale,
Release.
Bringing the awareness now to your feet.
Can you sense that vibration?
And just begin to wiggle your toes and feel the sensation of that movement.
Within the legs,
Up through the calves,
To the knees.
And bringing the awareness now to your hands.
Feeling again that vibration,
The flow of life force energy in the hands.
And wiggling the hands,
The fingers gently.
Sensing the movement of that energy through the arms.
And bringing the awareness now to the third eye,
The space between your eyebrows.
Notice what you sense here.
And then bringing your awareness to your eyes,
Behind your closed eyelids.
Noticing the colors,
The shapes.
Shapes.
Slowly and gently on your own time.
Opening the eyes.
Allowing your eyes just gently move across the room.
Regaining your orientation and your space.
Taking in another deep breath here.
In and down through the body.
Exhale.
And when you're ready,
Rise and move slowly.
