Arriving fully to the body.
Find a comfortable seated position.
Place your hands on your knees,
Or just rest them in your lap.
Close the eyes,
And take a couple of deep breaths in the nose and out the mouth.
Allow your entire body to settle down.
Allow yourself to relax fully.
And to begin,
Just get an overall felt sense of your body sitting in this room,
In this moment.
What does it actually feel like to be sitting,
To be breathing?
Let's look a little closer.
Starting now to pay attention to all the various sensations arising in your body in this moment.
So you can feel your feet touching the ground,
The pressure of your bottom on the chair or cushion,
The sensations of your hands resting in your lap.
Notice the sensations of the breath.
Feel the temperature of the room on your skin.
If it's cool,
See what cool feels like.
If it's warm,
Just notice what warmth feels like.
Perhaps there are some aches or pains in the body.
See if you can open up to them as well,
Holding them in a warm,
Loving attention.
And as you become aware of your body,
See if you can allow it to soften,
With each exhale relaxing the body more and more.
Nowhere to go,
Nothing to do,
Just your body in this moment.
And altogether,
Why don't we take one more deep breath,
Breathing in through the nose and out the mouth.
And when you're ready,
Begin to move your fingers and your toes,
Bringing movement back to the body,
And then gently opening the eyes.
