Allow your eyes to softly close.
Become aware of sounds.
Become aware of your body resting on the floor,
The touch points of your body on the floor.
Notice how the floor is supporting your body.
Bring your attention to your right hand,
Palm of your hand.
Notice sensations.
Let your awareness move into your right arm and up into your right shoulder as if you're filling in a drawing with color.
Move your awareness into the right side of your chest and down into the right side of your abdomen.
Move your awareness through your right hip and down into your leg all the way to your right foot.
Now sense the whole right side of your body.
Bring your attention to your left hand.
Sense the palm of your hand and notice sensations.
Allow your awareness to move into your left arm,
Up into your shoulder.
Let your awareness journey into the left side of your chest and left side of your abdomen and eventually down through your left hip and leg all the way to your left foot.
Now sense the whole left side of your body.
Sense both sides of your body.
Sense the back of your body from the back of your head all the way down to your heels.
Sense the front of your body from your forehead all the way down to your toes.
Sense the inside of your body.
Notice the surface of your body.
Now sense your whole body at the same time.
Sense your whole body at the same time.
Your whole body.
Bring your attention to your breath.
Sense the air flowing in and out through your nose.
Notice the gentle rising and falling of your belly.
In your next exhalation silently say 10.
Next exhalation silently say 9 and continue until you get to 0.
With each exhalation see if you can let go just a little bit more.
Next exhalation silently say 10.
Now allow your body to feel heavy.
Notice the feeling of heaviness in your body as if your body is sinking into the floor.
Your arms and legs and torso like heavy logs.
Higher and heavier as if your whole body is sinking through the floor.
Notice the feeling of heaviness.
Now cultivate the feeling of lightness as if your arms and legs are like feathers.
Your torso like a wide light feather.
Notice the sensation of feeling light,
Spacious and expansive.
Almost as if your body could levitate.
Notice the sensation of lightness.
Slowly go back and forth between these two opposites,
Feeling heavy and feeling light.
Now,
Welcome thoughts and emotions in your body.
Just simply observe,
Witness.
As you invite in thoughts and emotions,
Are some more persistent than others?
Is one in particular asking mostly for your attention?
Listen kindly.
Give that thought,
That emotion,
All of your attention.
Where do you feel the emotion in your body?
How does it feel?
Take your time to embody that particular emotion or thought.
Now cultivate the opposite emotion.
So for example,
If you're experiencing the feeling of sadness,
Cultivate the feeling of being tearful and take your time to embody the emotion and notice where you feel it in your body.
Slowly now go back and forth between these emotional opposites.
Now,
Hold and be with these two opposites at the same time.
Is it possible to hold both feelings at the same time?
Slowly return your attention to your breath.
Become aware of your hands.
Raise the palms of your hands on your belly.
Sense the gentle rising and falling of your abdomen.
Allow your ears to open up to sounds.
Take some deeper breaths in order to bring your awareness back into the room.
