Ofiance may be The sound of the bell.
The sound of the bell.
The sound of the bell.
The sound of the bell.
So begin by coming home to your body.
Just noticing anything that you can feel in your body in this moment.
Whether it's your breath or any kind of sensations pleasant or unpleasant.
Just noticing.
Hello.
Hello my dear body.
I know you are there.
And if it feels right,
You can notice what it is you're sitting on or lying on sensing the part of your body that's connected to whatever it is you're resting on and noticing how that is being supported by the earth somewhere beneath you.
You might invite your body to rest even more fully into the support of the whole earth under you.
And then noticing.
Your feet and your legs.
Just sensing into your feet and legs,
Saying hello to your feet and legs,
Sensing your arms and hands,
Fingers,
Sensing your shoulders and your whole back,
Your whole back,
Sensing your head,
The back of your head,
Crown of your head,
Your forehead,
Your eyes and eyebrows,
Cheeks and nose,
Mouth,
Lips,
Ears,
Jaw,
Sensing the inside of your mouth,
The outside of your mouth,
And then sensing your throat and your neck,
And down into your front body,
Sensing your chest and your heart and lungs,
Your rib cage,
Your belly,
Sensing the inside of your belly and how that feels all the way to your groins,
Your whole front body,
And then sensing your whole body,
Your whole body as one,
The top of your head,
The tips of your toes,
And out to your fingertips,
Your whole body.
Maybe you can feel your whole body breathing.
This amazing body and just noticing all the ways your body supports your life in doing everything that you do,
All of the wonderful,
Joyful activities your body is there for you.
Maybe sending a hug to your body,
A hug of gratitude and love.
My dear body,
I am here for you.
I am here for you.
And then begin to notice any feelings in your body,
Any liking or not liking,
Any emotions,
And just noticing where you're feeling those in your body.
Maybe there's nothing you notice right now and just notice that there's nothing there right now.
And just remembering how your feelings support your life and allow you to move through your day and understand the world through those feelings.
And they mean well.
They want to help.
Even though sometimes they can cause some harm internally or externally if we don't recognize our feelings.
We're not.
We're just paying attention to them now and saying hello without any actions,
But just saying hello.
My dear feelings.
I know you are there.
And then noticing now,
Letting go of the feelings and noticing now any thoughts or stories that are coming up in your mind.
Stories about this moment,
About who you are,
About some future moment,
How it might be,
Stories about the past,
How it was.
And just remembering how your stories help you make sense of the world.
And some stories,
Make sense of the world in a more and more joyful way.
And some stories make sense of the world in a more challenging way.
Just noticing that.
Not that one is better or worse,
But just noticing how your stories affect your life.
Your thoughts become actions.
And just feeling how in this moment.
You can see all of that.
And you can choose what to believe,
And how to act.
You are bigger than all of these thoughts and feelings and emotions,
And even bodily sensations,
You are bigger than all of that.
And if it is accessible,
You can expand your ability to hold even more just growing your inside.
And just feeling more space.
And just letting go of any efforting and come back to your body and if you are following the breath and that works for you,
You can come back to the breath.
Or if it is better just to pay attention to what you are sitting on,
You can come back to that awareness.
Or if you are listening to the sound of the rain or other sounds,
You can come back to that.
And just letting go of any other effort and just letting yourself be on a little vacation here.
And just feeling what you are sitting here and feeling what you are sitting here.
And just letting yourself be on a little vacation here.
And just letting yourself be on a little vacation here.
And just letting yourself be on a little vacation here.
And just letting yourself be on a little vacation here.
And just letting yourself be on a little vacation here.
