It's ideal for awareness purposes to have the spine elongated and kind of in its natural curves as best we can.
But it's also always important to adjust that for personal circumstances,
Though if that's not possible,
Lying down is always an option.
We tend to kind of roll back in our chairs and put our bodies in positions that it's not really designed for,
So if you have the ability to be on your sits bones or near them and elongate comfortably,
You could try that today.
And we're going to move our attention internally,
So either close the eyes or have a very soft gaze.
Maybe the eyes an eighth of the way open,
Either way is fine,
And begin to get a sense of your own breathing.
Notice your breathing and get a sense of sensations and feeling in your body,
Drop your mind into the body for a moment,
Be able to notice the lower half of your body,
See what feelings and sensations are there,
And then notice the upper half of your body and any sensations that are in the upper half of your physical body.
And take a nice big breath in,
Hold your breath for a moment,
And then take a long slow breath out,
And another cleansing breath like that,
Big breath in,
Pause the breath,
And let the breath slowly out.
Now get a sense of the space just outside your body,
Front,
Behind,
Sides,
Above and below.
Watch your awareness expand outside your skin,
Notice any awarenesses or sensations that brings up for a moment,
And then see if your awareness can inhabit that area just outside your body and inside your body at the same time.
So let your awareness freely roam in the body,
Just outside the body.
And as we do this,
We're going to pause on anything that's particularly attractive to us or interesting to us.
So let the awareness be expanded in and outside the body.
When you find a place that you want to stay on,
Just let your awareness gently rest there.
And if that spot or place or awareness no longer attracts the mind,
You can let it wander again until it finds another spot.
This is what we'll do for a minute,
Just simply finding areas in our awareness that are attractive to our mind or want attention and just sitting with them for a moment or two or even longer,
And then finding the next one.
I'll be quiet for a moment while we experiment with that.
Gently engage with the breath and take a slightly deeper in-breath and a nice complete out-breath.
And three or four more breaths like that,
Slightly deepened in-breath and a nice long,
Slow,
Complete out-breath.
Let's bring our palms together in front of our hearts,
Bowing to your own heart.
Namaste.
