Everyone welcome to your practice today and find a comfortable sitting position.
Ready for a few minutes of meditation.
Place your hands on your thigh and gently close your eyes or you can drop your gaze.
And for today's meditation we are going to use our physical body to create presence,
To stay present.
Start by bringing your awareness to your feet.
Notice the skin of your feet on the ground.
And notice your sitting bones touching your feet.
And notice your sitting bones touching the mat.
Bring your awareness from your feet up to your knees and your thighs,
Paying attention to all the sensations around those areas.
When you are here,
Notice the weight of your hands on your knees or on your thighs.
Using your physical body as a reference to the present moment.
From your thighs,
Walk your awareness up all the way to your sitting bones.
You really notice your sitting bones on the ground,
Setting your foundation.
Walk your awareness from your sitting bones up all the way to your lower back.
And you slowly walk your awareness up your spine to your mid-back all the way to your upper back.
Fully present to what you are feeling around your spine area.
Bring your awareness to your shoulders and relax your shoulders.
Your awareness all the way to the back of your neck.
Just take a moment here and notice the back of your neck.
Slow breath in and slow breath out all the way to the top of your head.
Bring your awareness to the top of your head.
And then bring your awareness to your whole body.
So you are completely listening and aware to your whole body.
Your whole body is one.
Your whole body is complete.
Together we breathe in and together we breathe out.
Together we breathe in and together we breathe out.
One more breath in.
Exhale all the way out.
