Hello and welcome to this Somatic Awareness Mindfulness Practice.
Throughout this recording I will be making suggestions and I invite you to notice what works best for you and if any of the suggestions I make are making you feel uncomfortable or aren't working best for you,
Please ignore them.
You may know a better way of connecting to your body,
You might like to focus on the background sounds or if you become overwhelmed by internal sensations,
Maybe you might like to focus on a part of your body that is more external such as your hands or your feet.
So maybe starting by arriving where you are in whatever place you find yourself in listening to this practice,
You might like to look around the room and notice where you are you might notice your body sitting on the chair or whatever surface you find yourself on you might notice your feet on the floor and noticing the connection between yourself and surfaces and as we bring our awareness inwards you might start to notice areas of tension our mind is generally drawn to these areas maybe noticing tension in your jaw it could be in the back of your neck or your shoulders and possibly in your diaphragm and as you bring your awareness to these sensations you might notice that just by bringing our awareness I know this is something that I notice that the sensations of tension start to give a little they might start to dissolve just by bringing your awareness to them.
You might continue to bring your awareness through your body noticing sensations in your chest in your stomach in your neck,
In your ribcage and moving your awareness down to your upper legs this is again where you might notice the sensation of your legs touching the chair or the bed or the floor or whatever surface you're sitting on and bringing your awareness down to your lower legs and down to your feet you might notice the feeling of your feet touching the ground if you're wearing socks or shoes you might even notice that sensation of your feet touching your socks or your shoes as we bring awareness to our body we start to notice our breath you don't have to do anything don't have to change anything just noticing your breath wherever you might notice it whether you might feel the rise and fall of your chest you might notice the air moving in and out of your nose feeling the air moving through your throat just notice that you're breathing maybe if you are noticing that you're breathing you might begin to become aware of the rhythm the rhythm of your breath moving in and out of your body and if it feels useful to you you might allow the rhythm of your breathing to relax you and to soothe maybe becoming aware of the idea that this rhythm of our breathing is always here it's always with us and through this rhythm we are always connected to this present moment and if you are bringing your awareness to your breathing you might have also noticed that just by bringing awareness sometimes just this awareness helps us to breathe a little slower or deeper and again there's no need to force or change your breathing just noticing that you are breathing and i notice when i'm aware of my breath if i have been holding it helps me to let go and allow my breathing to find a slower rhythm as we find ourselves in this state of both being grounded in our body noticing our body's connection to the earth and simultaneously noticing our breath and the sensation of the air around us moving in and out we are also connected to moving in and out we are also connected to spaciousness and if it feels useful to you you might just notice this sense of grounded connection and spaciousness and allow this sense of spaciousness to connect you to this present moment and your body as we start to move towards the end of this practice towards the end of this practice you might again feel your feet on the ground and start to sense the room around you you could choose to stay with these sensations or start to bring your awareness back to the room and as we do this i invite you to savor maybe any feelings of groundedness or connection to your body connection to your body maybe feelings of relaxation or even maybe noticing what it's like to feel more connected to your body i invite you to see if you can carry this awareness and connection throughout the rest of your day you might start to slowly open your eyes or bring some gentle movement back into your body as you start to come back to the room you're in thank you so much for joining me in this practice i hope that this was helpful and i hope you join me again sometime
