Let's take some time today to become aware of our body.
If you are lying down,
Ensuring that your body is supported.
If you're sitting,
Feel free to sit in a chair or also sitting on a cushion on the floor.
First off,
Feel your breath.
Feel this body breathing.
Notice that there is nothing that you need to do.
The body breathes itself.
The body is breathing itself.
See if you can allow this process to occur without getting in the way.
Whenever the mind wanders,
Coming back again to this practice,
Coming back to my voice and the instructions and following the instructions as best as you can.
No need for judgment.
Be guiding you through various areas of the body,
Directing the attention.
If you feel that a particular area of the body is calling to you,
Is demanding more attention,
Feel free to allow the attention to rest in that area a little longer.
Making this practice your own.
Let's start by feeling the face.
Becoming aware of the face.
Allow the mask to drop and for the face to assume its natural posture.
You notice areas of tension.
Simply notice,
No need for judging,
No need to try to create a different experience.
Simply noticing holding.
Perhaps noticing the breath in the face,
Feeling of breathing in the face.
Perhaps able to go behind the face,
Noticing the nasal cavities.
And sensations that are occurring there,
Sensations perhaps inside the mouth.
Noticing the top of the head,
The skull.
Breathing with this area of the body.
Noticing the head,
The face,
The skull.
Noticing the brain.
Moving the awareness down to include the back of the head,
The back of the neck.
Faces of the head including the ears.
Breathing.
Noticing any sensations in the neck,
In the throat,
The front of the neck.
Feeling what's here today.
Taking a breath.
Noticing the collarbone.
All the way along,
The connection to the shoulders.
Noticing the shoulders,
The upper arms.
In towards the elbows,
Aware of the elbows,
Forearms.
Noticing any sensations in the forearms,
The wrists,
The hands.
Including the fingertips and the palms of the hands.
Noticing any sensations in the arms.
If you like extending gratitude to the arms.
Excited for their function.
Aware of the front of the body,
The torso.
Expansion and contraction of the chest wall.
Perhaps able to be connected right inside the body,
Aware of the lungs expanding and contracting.
Aware of the heart beating.
Amazing muscle.
Aware of the diaphragm and all the organs inside,
The torso,
Kidneys,
Liver,
Gallbladder,
Stomach,
The intestines.
Perhaps noticing what's present inside the body.
Perhaps also noticing the upper back,
Any sensations in the upper back,
The mid back,
Sides of the body,
All the way down into the lower back.
Just breathing with the awareness of the low back,
An area that often carries a lot of tension for people.
Just breathing into this area of the body.
Feeling the awareness down into the hips,
The pelvic region,
All the organs in the pelvic region,
The genitals.
Just breathing here.
Awareness of the buttocks.
Awareness of the legs,
Starting with the thighs.
Aware of the tops of the legs,
The tops of the thighs,
The sides of the thighs,
The backs of the thighs,
The knees,
All the way down the shins,
Including the calves.
Feeling any sensations in the ankles and the feet,
All the way down into the toes.
Just breathing here with the awareness of both legs.
If you like,
Perhaps extending some gratitude to the legs.
Gratitude for their function,
Allowing us to move in the world,
Walk,
Run.
Take a moment to become aware of the whole body,
Sitting here or lying here.
This breathing body.
Holding the whole body in awareness.
Nowhere else to go,
Nothing else to do.
Focusing on the breath,
The center of the body.
You
