So let's find a position that's really comfortable for your body today.
Taking that extra time and effort.
To set yourself up so you can be as comfortable as possible.
And once you've found a position that feels right to you.
See if you can adjust.
To allow yourself to be 2% more comfortable.
Settling in.
And for our time together.
The invitation is to leave.
Everything else.
To the side.
Your to-do list.
The day that is coming,
The day that's been.
And settle into this moment.
This breath.
And let yourself free.
Rest.
So let your attention find your breath.
And feel.
The physical sensations.
Of your inhale.
And the physical sensations of your exhale.
Wherever and however you feel them in your body.
Follow this breath.
In and out.
Your mind will wonder,
That's what it does.
When you've noticed that you've wandered.
Kindly but family,
Bring your attention back.
To your breath.
And as you continue focusing in on your breath,
Start to notice.
All the subtle sensations that come with your inhale.
And all the subtle sensations that come with your exhale.
Can you sense?
The difference in sensation between your inhale and your exhale in your nostrils.
And you know this.
Sensations of your inhale and your exhale in your throat.
Perhaps you can sense Inhale and exhale and sensations across your chest.
Collarbones.
Or even down your stenum.
And how without you needing to do anything.
Your body's breathing.
And your inhale and your exhale.
Creating a wave of sensations.
There's nothing to do.
Here are nothing to make happen.
To simply focusing in on sensing.
Your breath.
This breath.
Your body is breathing itself.
And then when you feel ready,
We're going to move attention throughout the body.
And let's stop down with your feet.
So let your attention move all the way down to the soles of your feet.
Start to notice.
Sensations you can feel here across the soles of your feet.
Gently guiding your attention back each time it wanders.
To where we're focusing.
Which is currently the soles of your feet.
And then bring your attention over to the sole of your left foot.
Really focusing in.
On the sole of your left foot.
And welcoming all the sensations here.
Can you also sense your left toes?
Top of your left foot and ankle.
Heal.
Until you're sensing.
Your whole left foot.
Again,
You don't need to make anything happen.
You're just sensing what's already here in the soul and the top of the head.
And the whole of your left foot.
And then when you're ready,
Bring your attention over to the sole of your right foot now.
And welcoming all the sensations across the sole of your right foot.
Gently bringing your attention back.
To the sole of your right foot.
And then including your right toes.
The top of your right foot,
Ankle,
Heel.
And then sensing the whole of your right foot and all the sensations already here.
And then can you sense both feet at the same time?
Sensations.
From both feet at the same time.
And as you're ready.
.
.
And begin sensing Flap your legs and sing.
Your lower leg.
Your knees.
Relax your eyes.
Innocence.
Of your lower back.
Your belly.
Your rib cage.
And then we're gonna move attention to your left arm.
Getting a sense of all the sensations.
And your left upper arm.
Your left forearm.
RIP.
And then really focus in on the world of sensation in your left hand.
Calm of your left hand.
Of your left hand.
Each finger on your left hand.
Welcoming sensations.
That are already here in your left hand.
There's nothing to make happen.
Nothing to achieve.
Simply welcoming the whole world of sensations.
Throughout your left hand.
And then as you're ready.
Moving your attention to your right arm.
Sense down your right upper arm.
Forearms.
And then really letting your attention.
Welcome sensations throughout your whole right hand.
Of your right hand.
Top of your right hand.
And each finger on your right hand.
Welcoming the sensations that are already here.
And then can you welcome both hands at the same time?
Welcoming sensations.
Both hands at the same time.
You're ready.
Gently bringing your attention.
Across your shoulders.
You're not.
And start to welcome all the sensations across your face.
Ciao.
Nostrils.
Eyes.
Temples.
Your eyebrows.
Forehead.
Sensing all the sensations across your face.
And welcoming.
Sensations as they are.
Yourself just as you are.
This moment.
Just as it is.
Right now.
And getting a sense of your body as a whole.
Whole field of sensations.
And in this whole field of sensation of your body.
Once again notice your breath.
Your whole body breathing itself.
Nothing for you to do.
Nothing to make happen.
Just sensing your body.
Breathing itself and letting this moment be just as it is.
And if it feels good to you,
You can let yourself rest completely now.
With absolutely nothing that you need to do.
Just be.
And letting yourself just relax.
And very gradually start to deepen your next few inhale breaths.
Taking in slightly more air.
With each inhale.
Starting to bring some movement into your fingers and your toes.
And then gradually making your way.
Up to your more awake alert.
An attentive state.
Do so in a way that feels good to you,
Having a slow stretch perhaps.
And blinking your eyes open really slowly.
And returning to your day.
Recharged.
Refreshed
