If it's comfortable for you,
I invite you to close your eyes or lower your gaze.
Beginning to feel into the body.
Feeling into the breath.
Feeling into the body.
Inviting in a full deep in breath here.
Filling the lungs,
Filling the chest.
Smooth,
Slow exhale.
Again,
Deep breath in.
Tuning in directly to the sensations of the breath flowing into the body.
Expansion in the chest.
The lungs.
And on the exhale,
Feeling into the sensations of release.
Body loosening,
Softening.
One more time,
Deep in breath.
Inviting in a cleansing energy as you fill the lungs,
Fill the chest.
When you get to the top,
Just take in a little bit more.
And smooth,
Slow exhale.
Feeling into the groundedness of the body right here in this moment.
Bringing the attention down,
All the way down into the feet.
Feeling into the toes.
Bringing the attention to the big toes.
Noticing any sensations that are here.
Feeling into the little toes.
Perhaps the toes in between.
Noticing any tingling,
Pulsing.
Any felt sense of vibration here in the toes.
Perhaps even the absence of sensation.
There's no better or worse,
Just observing.
Breathing.
This next in breath,
Bringing the attention gently up through the balls of the feet.
The arches.
The heels.
Up and around to the top of the foot.
Aware of any sensations here.
Gently bringing the attention further into the ankles.
Breathing.
Noticing any sensations here in the ankles.
Resting the attention.
Perhaps on the next in breath,
Gently allowing the attention to drift slowly up through the shins,
The calves.
Aware of any sensations here in the muscles,
The bones.
Attending.
Gently drifting the attention into the knees.
Becoming aware of any sensations in the knees,
The kneecaps,
The back of the knee,
The sides.
Deep into the center.
And breathing.
Breathing.
Gently drifting the attention up into the upper legs,
The hamstrings,
The thighs.
Aware of any tingling,
Any pulsing,
Tightness,
Looseness.
Whatever's here.
And the next in breath,
Drifting the attention up further into the hips.
Bringing the attention deeply into the hip sockets.
Feeling into the bones.
Drifting the attention through the whole of the pelvis.
Round into the sacrum,
Buttocks.
Resting here as if this whole area,
We're breathing itself.
Becoming aware of any sensations here.
Throbbing.
Movement.
Stillness.
Whatever's here.
Feeling into the movement of breath.
Observing the pelvis,
The sacrum,
The hips.
And the next in breath,
Gently drifting the attention up further through the tailbone,
Into the low back.
Feeling into the muscles of the low back,
The spine.
Drifting further into the middle back.
Aware of any sensations here.
Heaviness,
Lightness.
The mind begins to wander.
It's just what the mind does.
The moment that you recognize that the mind has wandered,
Just taking note and gently escorting the attention right back here.
Into the middle back.
Gently drifting the attention up through into the upper back.
The shoulder blades.
Feeling into the muscles of the whole back.
And on this next breath in,
Drifting the attention back down through the spine and around into the abdomen.
Feeling into the navel,
The whole of the abdomen here.
Drifting up around the ribcage,
The center of the body.
Aware of any sensations.
Perhaps feeling the expansion here on the in breath.
The falling back on the out breath.
Whatever's here.
Just allowing the attention to rest here in the sensations of the body.
Just as they are.
Noticing any numbness,
Tingling,
Whatever's here.
Gently drifting the attention up around the breasts,
The whole of the chest.
Feeling into the underarms.
And breathing.
Bringing the attention up into the shoulders.
Feeling into the right shoulder.
Feeling into the left shoulder.
And breathing.
Allowing the attention to move from the left over to the right,
Including both shoulders across the collarbones.
Gently drifting down through the arms.
Becoming aware of the biceps,
The triceps.
Drifting down into the elbows.
And breathing.
Bringing the awareness down into the forearms.
Feeling into the wrists.
Palms of the hands.
The tops of the hands.
And breathing.
Gently drifting the attention into the pinky fingers.
Feeling down through the joints of the finger,
All the way out to the tip of the pinky.
Noticing any sensation that's here.
Feeling into the ring finger,
The joints,
The tip of the ring fingers.
Feeling into the middle fingers,
The tip,
The joints.
Noticing that place where it connects with the rest of the hand.
And breathing.
Becoming aware of the index fingers,
The thumbs,
The tips of the thumb.
And on this next breath in,
Becoming aware of the sensations in the whole of the hands.
Breathing.
Gently drifting the attention through the wrists,
The elbows,
The shoulders,
Up into the neck.
Becoming aware of any sensations that are here in the neck,
The front,
The sides,
The back of the neck.
And breathing.
Just allowing whatever's here to be here,
Attending.
Drifting the attention up through the whole of the neck,
Into the jaw.
Allowing any loosening or softening here.
Not trying to force anything.
Just attending,
Inviting.
Bringing the attention around through the whole of the bottom jaw,
The teeth.
Feeling into the tongue,
Top of the mouth,
The upper teeth,
The lips.
Gently drifting the attention around to the cheeks,
Cheekbones.
Feeling into the eyes,
Sockets around the eyes,
The eyelids,
The eyeballs.
And breathing.
Gently bringing the attention around to the temples,
The forehead.
Feeling around into the ears,
Perhaps noticing any sound here coming into the ears.
Drifting the attention around to the back of the head,
Top of the head.
Bringing the whole head and face and neck into the awareness,
And on this next exhale,
Releasing.
Listening any tension or holdings here.
Breathing.
On this next in-breath,
Breathing in,
Bringing the attention through the whole of the body.
From the top of the head down through the shoulders,
The elbows,
The hands.
Down through the buttocks,
The knees,
The feet.
Breathing in as if the whole body were breathing itself.
Becoming aware of any sensations here through the whole of the body.
And on this next exhale,
Feeling into the groundedness of the self right here.
Beginning to wiggle the fingers,
The toes.
Gently feeling into the whole of the body.
And breathing.
Chime.
