Welcome to this meditation on reconnection,
On feeling sensations,
On awareness and aliveness.
We'll start in Shavasana,
Laying down on your back,
Arms in a comfortable distance to the rest of the body,
Palms facing up,
Feet naturally turned out,
Shoulders away from the ears and we might even need to move our hips once or twice from side to side to make sure that the lower back feels comfortable.
We're going to start this with three deep breaths together and as we come to the first breath,
Let the exhalation of the first breath be a way for you to send a signal to yourself and to your physical body to fully let go of everything that's been going on up until this moment.
So take a deep inhale and fill your lungs with air.
Open your mouth and softly let it out.
It is behind you now and actually it will never come back again so just leave it there.
Now we come to the second breath and let the exhalation of the second breath be a way for you to send a signal to yourself and to your physical body to not project yourself into the rest of the day just yet.
Take a deep inhale and fill your lungs with air.
Open your mouth and let that go too.
It is what it is and it will be what it will be whether you think about it now or not doesn't matter so just leave it for now.
Stop trying to control things so much.
Then we come to the third breath and let the exhalation of the third breath be a way for you to send a signal to yourself and to your physical body to double your body's relaxation.
So this time begin slowly to inhale,
Fill your lungs more and more and more until you can't get any more air into your lungs and then hold the breath.
Hold the breath for as long as you can really so that you begin to feel a tension that builds up in the lungs so that you begin to feel the contrast between tension and relaxation and then only now as if you were letting the air out of a balloon make a small round hole with your lips and softly let the air out letting the body then relax further and further down.
Bring your awareness down to your toes and begin just to scan your body from the toes and up towards the head.
Simply noticing how your toes feel,
How your feet feel,
Ankles,
Cough muscles,
Knees,
Thighs.
Feel your buttocks,
Feel your root,
Anus,
Perineum,
Genitals,
Feeling the lower belly,
Feel the abdomen and the movement of the abdomen naturally up and down with the breath.
Feel your back,
Feel the shoulder blades and the chest,
Feel your shoulders and then follow that sensation out into your arms and all the way into your fingertips.
Feel your neck,
Your jaw,
Your lips,
Your nose and your cheeks.
Feel the forehead and the scalp.
And then we'll begin the journey back down from the head to the toes but this time by seeking out where you feel and where you don't feel.
So begin simply by noticing the most obvious sensations in your body where you can feel parts of the body strongly.
How do you feel them?
How do you feel them from the inside?
You know that your right hand is there.
You don't have to look at it.
You don't have to move it because you can really feel the inside of your hand.
Maybe you would define the sensation as warm or tingling,
Maybe vibrations.
How do you feel your right hand from the inside?
It is 100% you.
How do you feel the back of your head or your shoulders?
How do you feel your hips?
Your body and your experience is completely unique.
There is only one of you.
So where you experience strong sensations is completely up to you.
Practice for a little bit longer feeling the parts that you are so aware of.
And as we continue this scan I'm inviting you now to bring your awareness to the more difficult parts.
Which are the parts of your body that you don't really feel?
Where you don't really notice sensations.
Can you feel a numbness or a lack of life?
Or not being able to really control the muscular movements.
And I would like for you to focus on one specific part of the body.
Where you feel this lack of sensation maybe.
Maybe numbness.
And then take the same exercise.
So bring your full awareness to this part of your body.
Trying to not move your eyes as you bring the awareness there.
You're not looking there.
And by moving your eyes you're creating more tension.
So just really go there with the awareness.
Eyes not needed.
And as a way to begin bringing aliveness in,
Begin breathing through this part of the body as if you were imagining a nostril.
And then you could see how the air goes in and out through this part of the body as you breathe.
And as if it was the only important thing in the world,
Stay extremely interested in this part of the body as you keep breathing through it.
But also begin to reproduce the sensations that you could feel in the parts of your hands or other parts where you felt aliveness.
Can you bring in the sensation of warmness?
Can you feel it tingling?
Can you feel any kind of movement?
And if you notice your mind wandering off,
Slipping back into a narrative that's perfectly fine,
Then simply note it by saying to yourself,
Thinking,
Thinking.
And then reconnect with the energetic field of aliveness.
Rest in this awareness of your living being.
Letting life live through you.
Let go of your focus.
Let the breath just deepen again.
Nice deep long inhales through the nose and soft exhales through the mouth.
Begin to move your fingers and your toes,
Making circles with your wrists and your ankles.
And stretch your arms along the sides of your ears and then stretch your full body like when you wake up in the morning.
Bring your knees towards your chest and roll over to one side.
And then progressively make your way back into a seated position again.
Thank you for practicing with me.
Namaste.
