So inviting you to find your comfortable posture.
As always,
Starting with your body,
Listening to what it might need right now.
And taking a deep breath in,
Breathing out.
And gently closing your eyes.
Beginning by taking a few deep breaths in and out.
And on the out breath,
Consciously relaxing your shoulders and your face,
Allowing the weight of your body to go down into the ground.
And perhaps making the intention to allow yourself to fall into this meditation,
Rather than making it something to tick off for the day.
Now feeling your whole body sitting or lying here,
Feeling the aliveness in your body.
And perhaps it doesn't feel so alive today,
There may be a dullness,
Perhaps some aches and pains,
Making it your practice to breathe into them,
Invite them to soften.
So gently feeling into your whole body,
And begin to explore the true nature of this moment through our body.
So starting with your head,
Feeling the top of your head,
Your ears,
Your cheeks,
Your eyes,
Feeling into your mouth,
Your nose,
Your chin,
Becoming aware of every and any sensation.
And then expanding your awareness out to feel the whole of your head right here,
Right now.
And just based on the sensation,
How do you know that your head is your head?
There's no need to answer it on the level of thought,
Or answer it at all.
Just based on sensations,
What's there right now?
Now shifting down,
Tuning into your chest,
Your neck,
Your abdomen,
Your upper and lower back,
And very gently feeling into these areas,
Just being with the sensation,
Noticing if these sensations have a shape,
And does that shape match with your image of your body?
And just based on sensation,
How do you know that these are all parts of your body?
Don't worry,
You're still here.
Now shifting your awareness to both your arms,
Feeling the sensations in your arms,
And also including your hands.
And just based on that sensation,
How do you know that these are your arms and your hands?
Do these sensations match with your image of these parts of your body?
Noticing what's left without the image,
Perhaps just noticing the energy,
The aliveness in your arms and hands,
Where is there aliveness in this sensation?
And how big are your hands,
Just based on what you're feeling?
Now shifting your awareness down to your legs,
Feeling your thighs,
Your knees,
Your lower legs,
Your shins and calf muscles,
And feeling that energy within your legs.
How do you know that these are your legs,
Just based on sensation?
And moving your awareness,
Feeling into your feet,
Noticing if the image in your mind,
In your memory of your feet,
Matches with what's here right now,
In terms of that sensation.
And then just being with that sensation.
And now expanding your awareness out to your whole body,
Getting a sense of your whole body resting here,
Allowing your body to relax a little bit more,
Sometimes we can tense up when we're focusing too much,
Allowing this practice to be nice and loose,
Nothing to achieve,
Just trusting in the process.
So right now feeling your body as sensation,
What about these sensations,
Our body?
And just with what you feel right now,
Does your body have any boundaries?
Boundaries are a place where your body stops and the world begins,
Or maybe it feels like there's nothing separating you from your body and the world outside.
And all the while welcoming in all experiences,
Thoughts will come and go,
Sensations change,
We'll get lost,
We'll come back,
Our breathing moving in and out of our body,
Our body rising and falling,
And going a bit deeper,
Feeling your body as a whole,
Where do the sensations come from?
And do they feel solid,
Or is there a fluidity about them,
A movement?
And you can ask yourself,
What is my body but sensation?
What is my body but energy?
And who is aware of this energy?
Where is your awareness in your body?
Maybe sensing that your mind is within this energy,
Part of it,
Part of the dance and flow,
Allowing yourself to fall a little further.
Where is the sense of peace but here?
Sensing into the stillness of being,
Awareness and body,
Energy,
Together.
And we have this ability to step back from our mind and experience the moment,
For its isness,
For what it is.
When we're left with just our sense of body,
We become sensation,
That energy,
Almost like a body of light,
Flowing outwards.
Just being curious and asking yourself,
What really matters right now?
What truly matters for me,
Right now?
Now gently shifting your awareness outwards,
Getting a sense of the world around you,
Noticing the sounds around you,
Notice how you're feeling right now.
And then taking a deep breath in,
Breathing out and gently opening your eyes as we end this meditation.
