Hello and welcome to your Resting the Bones audio practice.
You can use this practice anytime to support deep integration in your system and connection to your structure and bones.
The bones hold such potent energy and can be a real source of power and groundedness.
So you will do this practice laying down and you really want to make yourself comfortable.
So maybe placing a pillow under your knees or getting a blanket or anything at all that would allow you to feel more comfortable,
To really feel like you're being held.
And remembering that throughout the practice,
If the body wants to move or adjust in any way,
It can.
And starting to find your breath.
To feel what it's like to breathe.
And noticing how the body wants to breathe.
It might feel nice to sigh out the mouth.
It might feel nice to bring in any little movements.
Starting to let yourself land here.
Letting go of what came before and what will come after.
And starting to really let yourself be held by the earth.
Letting the sand settle down into the earth.
Feeling the air on your exposed skin.
And on the exhale,
Letting the body rest and soften down into the earth.
Starting to bring your awareness to the physical sensations in your body.
Temperature.
.
.
Movement.
.
.
Pressure.
.
.
When we contact sensations,
We're directly contacting life.
So feeling the life that is here right now,
Inside of you.
The qualities of energy,
The movement,
The blank spaces,
The tight places,
The soft,
Spacious,
Expansive areas.
And without trying to fix or change or make anything different,
Just noticing this internal landscape.
The language of the body.
The sensations that are here.
And starting to bring your attention to the structure of your body.
Feeling,
Sensing the skeleton.
Perhaps even bringing touch to a bone.
Placing your hands on a part of your body where you can feel your bone.
Feeling how that touch connects you to all your bones.
To your entire skeleton.
And starting at the bottom of your body,
Bringing your attention to the bones in your feet.
Feeling them.
These intricate little bones that carry you everywhere you've ever been.
Dropping all your awareness into the bones of your feet.
And starting to let the awareness move up into your ankles.
Feeling the bones of your feet,
Of your ankles.
Letting them settle.
Letting them rest.
And then gently moving your awareness into your lower legs.
These bones that hold so much of your body weight.
Bringing them into your awareness.
Feeling them.
Sensing them.
Noticing the quality of energy that is here in these bones.
Gently traveling up to your knees.
This joint,
This connection.
And that little floating bone in the center.
Feeling the connection from your feet to your knees.
Letting these bones rest.
And become more present.
More here.
Moving up into the large thigh bones.
The femur bones that go all the way up into the hip.
Feeling the quality of energy that they hold.
Dropping the awareness where this bone meets your pelvis.
That socket that allows so much movement to happen.
Letting the awareness start to travel up into the sacrum,
The triangle bone at the base of your spine.
Letting it move around to the pubic bone in front.
Starting to feel this incredible structure of your pelvis.
This pelvic bowl that really holds you.
Noticing what this place feels like.
What you sense here in the bones of your pelvis.
Breathing into that space.
Seeing if you can let your pelvis be a little heavier.
You might even imagine it being held.
One hand on your sacrum.
One hand resting gently on your pubic bone.
Allowing the bones to settle.
To get heavier.
To melt down into the earth.
Starting to move the awareness up the spine really slowly.
Seeing if you can sense each vertebrae as you travel up the spine.
Feeling where the ribs begin.
How they wrap around in front.
This structure,
This cage that protects your heart and lungs.
Feeling the bones,
Your ribs,
Your spine,
All the way up to the shoulder blades of your back.
Taking time here to really feel the structure in the bones of your spine and of your ribcage.
Letting the awareness now move into your collarbones.
Feeling how they meet your shoulders.
Starting to let the awareness move into your upper arms.
Feeling the bones.
Noticing the energy,
The sensations,
The felt scents.
Feeling how they meet and connect at the elbow.
Letting the awareness travel into the forearms.
Feeling your bones,
Feeling this structure from your shoulders,
All the way down where it starts to meet your wrist.
Tuning in to all the little bones in your wrist.
There's a desire to move.
See if you can move from the structure,
From the bones.
Letting all the awareness drop into your fingers,
Your hand.
This intricate tapestry of bones.
Letting the awareness travel back up your arms,
To your collarbone,
To the back of your spine where it meets your skull.
Starting to feel and trace and track and sense all the bones in your skull and in your face.
The temple,
The jaw,
The bones of your forehead.
The bones that make your eye sockets.
Noticing what this is like.
Now letting the awareness move back down the skeleton of your body,
All the way back down to your feet.
See if you can have a felt sense of the whole structure,
As if all the bones were lit up.
And you could see and feel and sense all of them at once.
Feeling this structure that is you.
Feeling your skeleton.
Feeling the bones of your body.
Letting them really rest,
Letting them absorb energy,
Letting them radiate nutrients to the rest of your system.
Breathing into the bones of your body.
And taking a few more full breaths here.
Letting your attention be on the bones,
Feeling the breath be received by the bones.
Letting yourself soften into your structure,
Into your skeleton.
Letting the bones hold you and be held by the Earth.
Noticing once again the sensations that are here now.
What it feels like inside of you now.
Noticing the qualities of energy,
The felt sense,
The sensorial experience of what it's like to be you right now.
Taking one last full deep breath into all of it,
Into these bones,
Into these sensations,
Into what is here.
And this completes your audio practice.
