Settle into the space you're in and consider what position would feel most supportive for your practice today.
You may wish to stand,
Sit,
Or lie down.
I invite you to make any necessary adjustments here so you feel as comfortable as possible.
As you settle in,
Take a few moments to look around your space.
Starting on your left side and slowly moving your gaze towards the right,
Taking in the details of your surroundings as you go.
Each prompt in this meditation is an invitation.
You are at choice throughout this whole practice.
You may opt out of anything that doesn't feel true for you.
Please do not force yourself to push past any limitations or a resistance that may arise in you.
Trust that you will receive what you need in this practice no matter how you show up as long as you are honoring what your body is telling you.
This is your time to anchor into yourself and tune into the messages and desires your body has to share with you.
To learn the language of your body.
To come into deeper intimacy with your wholeness.
It's a moment in your day where you get to release all expectations and luxuriate in sensation and presence.
A moment to revel in the mystery and wonder of your inner world.
To be in this body that loves you so much.
This practice is focused on attunement and presence.
There's no goal or accomplishment,
Nothing to achieve.
Each day you return to this practice there is an opportunity to find new layers,
New awareness.
Each day you return to this practice you are saying yes to the full spectrum of your being.
It's about noticing,
Creating spaciousness for listening,
Bringing in a loving awareness to yourself.
There is nothing for you to fix in this space.
If it feels safe to do so close your eyes or lightly gaze out ahead of you.
Turn your focus to your breath.
Take some deep breaths in and out.
See if you can expand the length of each new breath.
The next time you breathe out let out a sigh.
As you continue notice if there are more sounds that want to come through and if there are take a few moments to play with this.
You may find a low-pitch humming feels really nice in your chest or perhaps what comes through is a growl or a laugh.
How does sound feel as you change the shape of your mouth?
Notice the ways these sounds may create other sensations throughout your body.
Take note of what movements,
Breath and sounds feel expansive and opening versus what might feel like contraction or closed off.
Continuing with your breath start to scan your body starting from your head and moving toward your feet.
Where do you feel tension?
Where do you feel ease?
Is there anywhere in your body that feels neutral?
Take note of the sensations,
Tensions and temperatures throughout your body as you scan.
Locate an area of your body that you sense wants to be tended to.
As you deepen your attention to this area notice the sensations or emotions that are present here.
How is energy trying to move through you?
What do you sense would feel nourishing in this moment?
If it's a movement,
What is the quality,
Shape or rhythm of that movement?
Perhaps it's soft and slow or maybe it's more pulsing and rhythmic.
What is the size of the movement?
Is it small and contained or large and sweeping?
What would it feel like to invite some shaking or jiggling to this area?
Or perhaps you're craving stillness.
There are no wrong answers.
This is your space to allow your body to do what it wants to do.
You may start to notice new sensations or desires coming through.
Where does this movement want to go next?
Again,
Consider the quality of the movement that wants to move through here.
It might be different from how you were moving before.
You might also find that you wish to invite some touch or massage rather than movement.
What's the shape and the quality of the touch or massage this part of your body wants?
What would feel soothing or nourishing or pleasurable?
Maybe you want to explore the ways touch can create comfort.
Are there ways you wish to be held in this moment?
Keep following the ways your movements and touch transform and shift how your energy moves through you.
Trust any instincts that arise and take a few more minutes to play with this and follow your body's instincts in the process.
And as this practice comes to a close,
There may be parts of you that still want some attention.
Feel free to attend to movements or sensations your body is still craving.
Or think about ways you can tend to these parts of your body throughout the day.
Know that you can always come back to this practice when you need it.
Rub your hands together until you feel some heat and then bring your hands to your heart.
Come back to your breath as you soften into stillness.
Notice any shifts you feel in your current state.
If your eyes are closed,
Slowly open them and bring your awareness back into the space around you,
Taking in the sights,
Sounds,
Scents,
And temperature of the room to orient you.
What would you like to carry with you as you move into your day?
When you're ready,
You may close out your practice,
Knowing that you can return to the space of attention and awareness anytime throughout your day.
