This is a guided exercise to connect to awareness in the body progressively.
We can start by focusing our attention on our head.
We can make our head our object of concentration so that it feels like I am inside my head.
And we just notice what's here inside our head with us.
What sensations or thoughts perhaps?
What are we aware of?
And we can shift our attention from what we're aware of to the experience of being aware.
And notice what happens to your concentration,
Your focus.
I experience a relaxation of focus so it doesn't so much feel like I'm in my head anymore.
I'm in awareness.
And if we contract or focus our attention back into our body,
Into my chest,
Back,
Shoulders.
Again,
If this is my focus where I concentrate,
It feels like I am inside my body.
And I notice what sensations and emotions are here with me.
And I shift my attention from my body to awareness.
How does that affect your experience?
I focus my attention again,
This time on my belly,
My lower back.
Just like shining a light inside my body,
I focus my attention so that it feels like I am inside my body.
I'm inside the boundary of my body.
And I just look,
I feel the sensations and emotions that are inside my body here with me.
And then I shift my attention from my body and what's happening in my body to awareness.
And I notice what happens to my focus,
My sense of location,
Where am I?
I am in awareness.
Again,
I concentrate,
I focus my attention down into my hips and pelvis,
From my waist down to a chair that I'm sitting in.
And if you are sitting in a chair,
And I feel what is inside my body with me,
Maybe pressure,
Sensation of density.
I feel what my body feels like.
I am inside my body.
And I shift my attention from what's inside my body to the experience of awareness.
Notice what happens to my sense of boundary,
My sense of location.
Now I focus on my legs.
From my hips all the way down through my feet.
I am inside my legs and I'm feeling what is here with me.
I shift my attention again from my legs to my awareness.
Now I can include my whole body.
I focus on my whole body.
I have one body.
I am inside my body.
And I feel all the sensations,
All the emotions,
All the energy in my body.
And I shift my attention from my body to awareness.
And it feels less like I'm in my body.
More like I'm in the experience of being aware.
And if I look closely,
I notice that the experience of being aware feels like I am.
Beingness.
Awareness.
I am.
