I'd like to invite you as always to stop and turn inwards.
Feel your body physically settle into this space,
Your back active but relaxed.
Your chin slightly tucked in and your feet grounding into the floor.
Gradually turning away from the world of doing and towards your being that's always there.
Setting an intention right now to be here.
I am exactly where I'm supposed to be.
This is exactly what I'm supposed to be doing.
This is it.
This moment is all that's real.
Now take your attention and place it on the fingertips of just your left hand.
Allowing your full focus to rest there.
Notice after a few moments that you might feel a vibration or gentle humming in the fingertips.
That's your nervous system responding to your attention.
Fingers on your left hand preparing for movement.
See if you can feel each finger on your left hand individually.
Starting with your thumb,
Your index finger,
Your middle finger,
Ring finger,
Little finger,
All of your fingers and your awareness on your left hand.
If your mind has already kicked in with thoughts,
Just gently give yourself permission to let them go,
Return to the practice.
No judgment or control,
Just letting go.
Now see if you can take your awareness and also place it on your right hand.
So now your fingertips on your left hand and your right hand are in your awareness.
Allowing your full focus to rest on all of your fingertips.
Perhaps feeling that gentle vibration slowly igniting across your right hand.
Perhaps all of your fingers fire up at once with your attention,
Perhaps one at a time.
Notice whatever you feel.
Perhaps it's stronger in one side more than the other.
Maybe it comes and goes.
Perhaps you don't feel any sensation.
Just allow whatever emerges to be there.
Noticing and allowing it to be linked to your attention.
If your mind wanders,
Just bring yourself back to your fingertips.
Now keeping your awareness on the fingertips,
See if you can also add the toes on your left foot to your awareness.
Can you feel that same subtle humming and sensation that you may have felt in your hands?
Can you feel all of your toes?
Perhaps your mind is judging the experience or trying to create the sensation.
If that happens,
Just notice and take your attention back to just simply being aware of the fingertips and those left toes.
Noticing what's happening without trying to change it.
And now add the toes of your right foot to your attention.
Letting all of your fingertips and all of your toes into your awareness.
Your attention resting there.
Gently and without effort,
See if you can now spread that sensation to the rest of your hands and your feet.
Gently on the palms,
The backs of the hand,
The soles of the feet,
The top of the feet.
See if you can then take that awareness up your legs,
Your ankles,
Up to your knees,
Your thighs,
Into the hips and then up your arms,
Your wrists,
Up to your elbows,
Up the top of your arms,
To your shoulders.
Stay with it.
Noticing anywhere in your arms and your legs that are holding tension without trying to change anything.
Stay with it.
See if you can then allow that awareness to spread across your chest and your belly.
Feeling an openness.
A deeper feeling of relaxation beginning to emerge.
Noticing your face,
Your jaw perhaps softening.
Seeing your shoulders and your neck.
Not trying to change anything.
Being aware.
Seeing if you can build that awareness of your whole body.
Stay with it.
Your whole body is now in your awareness.
And like our thoughts,
The body is only ever in the present moment.
So when we take our attention there,
We allow ourselves to land in this moment.
If you notice yourself being distracted,
Suddenly realise you've drifted away from the practice.
And just gently guide your attention and your awareness back.
Back to the fingertips,
The toes,
The arms and the legs.
And across your whole body.
Trying to make anything happen.
Just observing.
When you're ready,
Gently wiggle your fingers and your toes.
Feeling movement return to where your awareness began.
And just gently blink your eyes open.
Leaving your gaze soft.
Allowing yourself to take some time to land back in this space.
Ready for your day.
