Find a space where you can feel completely at ease,
But also stay awake.
You might choose to lie down on the floor or on your yoga mat,
Or you might choose to find a seated posture.
Go ahead and take a moment or two to get situated and make any adjustments you need.
And as you move through this body awareness meditation together,
Recognize that there is no need to do anything,
But simply to be with sensations in the body.
We often get very disconnected from our physical body,
And this practice invites us to be fully present with what's here.
Begin by sensing your entire body,
Sensing the weight of your body,
And the contact of your body on the floor or on your chair.
So it might be your sitting bones on the chair or cushion underneath you,
Or that might be the entire length of your body resting on the floor beneath you.
And then begin by bringing awareness to the soles of your feet,
Sensing what's here,
Noticing the tops of your feet,
And each one of your toes.
Bring awareness to your ankles,
And then sense each leg resting here.
And as we invite the awareness to travel through each leg,
You might sense each leg as if you were feeling it from the inside out,
From bone to muscle to skin,
As if you were feeling your legs for the very first time.
Sensing your low legs,
Your calves,
The length of your shin bones,
Bringing awareness to each knee,
Sensing the kneecaps,
Noticing if the knees are bent,
And then bringing awareness to the upper legs and thighs.
And knowing that it's okay if you are struggling to feel anything or maybe are feeling tension or tightness,
Opening awareness to be with whatever is here,
Even if that might not feel like anything right now.
And guiding your awareness up,
Sensing your hip bones,
Your pelvic bones,
And feeling along the backside of the body,
Traveling up the length of the spine,
Moving from your low back up to your back ribs and shoulders,
And sensing down each arm,
Bringing awareness back to the shoulders and sensing into your upper arms,
Feeling your elbows,
And sensing your forearms,
Your wrists,
And your hands.
Noticing if your palms are outstretched or maybe curled up in a fist,
Not needing to change anything,
But simply noticing.
Drawing awareness to each finger and fingertip,
Noticing if there is any vibration or energy that you can sense here.
And then bringing awareness to the front side of the body,
Option to place a hand on the belly,
Hand on the heart,
Sensing from your low belly,
Your diaphragm,
Up through your ribs,
Your chest,
And your collarbones,
Sensing the physical movement that comes as you breathe in and you breathe out.
Sensing your neck,
The weight of your head.
You might bring awareness to the jaw and the jawbone,
Sensing your mouth,
Feeling your lips and the placement of your tongue,
Noticing if it's on the roof of your mouth or relaxed down,
And sensing your cheeks and your cheekbones,
Feeling your eyes and your eyelids closed shut,
Sensing the depths of the inner corners of your eyes,
Drawing awareness to your nose,
And sensing the breath move through each nostril.
You might notice the slight coolness on the breath in and the slight warmth of the breath out.
And then bringing your awareness to the skin on your forehead,
Across to each temple,
And noticing that space right in between the eyebrows.
Notice your hairline and bring awareness up to the crown of your head.
And then invite your awareness to move all the way back through your body,
Crown of the head,
All the way down to the soles of the feet.
Notice your entire body resting here on the mat or in your chair.
