So,
Make sure you're comfortable,
Let your eyes close,
Let your hands come to your lap for a moment,
And take ourselves through our body for a moment,
Feel a few different areas on your body and make sure we're present with it.
Bring our attention to our feet,
Feel your feet on the floor,
If they're not on the floor,
Feel where your soles of your feet contact something,
Bring your attention to your lower legs,
Feel the front of your shins,
Bring your attention to your calves,
Bring your attention more to your upper legs,
The fronts of your upper legs,
Your thighs,
The backs of your thighs,
Now let's move our attention to our seats,
So whatever we're sitting on,
Feel where your body lands on your seat.
Notice your torso,
Feel your entire upper body,
Where it is in space,
Notice your lower back,
Notice your abdominal area,
Notice your upper back,
Notice your chest area,
Now let's move our attention up to our head and feel where our head is in space,
Feel the relationship between our head and neck,
Feel how we're supported by our neck,
And then bring your attention to the top of your head,
The crown of your head,
Maybe even just outside your body if that's easier,
Very top of your head,
And sit in the awareness of the top of your head for a moment,
Take a few breaths,
And then bring your attention to your feet,
And again,
Feel your feet on the ground,
Wherever your soles touch,
Your socks or shoes or each other,
And let's just spend a moment feeling our feet and having our attention on our feet and see if we can bring our attention to the crown of our head at the same time,
So maybe at first we move our attention from our feet to our head,
And then back down to our feet,
Move back to the crown of your head,
And then maybe see if your mind will allow you,
Even if it's just for a few moments,
To have awareness of your feet and your head at the same time.
We'll do this practice for just a few minutes,
If your attention just bring it back to your feet,
And then move to your head,
And then back to your feet.
Take a big breath in,
Breathe out the mouth,
And your palms in front of your heart,
And rub our palms together until they're warm,
Let the heat develop between your palms,
And when you feel some heat,
Bring your palms over your eyes,
And let that heat move into your eyes as you breathe in that heat into your brain,
It's your eyes,
I'm sure,
And slide our hands down to our throat,
Right hand on your throat,
Left hand on top of it,
Take a deep breath in and out,
Imagine that heat going into your throat area,
Slide your hands down to your heart center,
Take a deep breath in and out,
Imagine the heat going into that area,
Slide your hands down to your navel,
Big breath in and out there,
Remembering your hands onto your thighs,
Gently press down into your thighs,
Grounding yourself,
Take a big breath in,
And breathe out your mouth,
Big breath in,
And breathe out your mouth,
Let's bring our palms together in front of our hearts,
Bowing to our own hearts,
Namaste.
