Come to a standing position.
If standing is not available for you right now,
You can do this practice also sitting on a chair with your feet resting on the floor.
The arms are relaxed by your side and we begin by orienting yourself into the room you're in.
So take a moment to look around and notice your position in the room as you observe different objects in the space.
And sensing or connecting to the space in front,
At the back of your body and the sides.
And then you can choose to keep the eyes open with a soft gaze in front of you or to close the eyes.
As we bring the attention to the sensations of temperature.
Noticing any body parts that feels warmer or cooler than the others.
And then noticing the contact of your clothes with the skin.
The texture and the temperature of the clothes.
And also the contact of your feet or seats with the floor or the chair underneath you.
And then shift your attention to the sensation of movement inside your body.
Maybe you can sense your heartbeat or the little movement of the ribcage and the belly as you breathe in and out through the nose.
Center yourself along the dimension of length.
Sensing the length of your spine as the crown of the head reaches up towards the ceiling and the heels are reaching down towards the floor.
Maybe you can even sense the different bones and joints and joint stacking one on top of the other.
And if it is useful you can also reach one arm up and one arm down and reach and stretch.
And then swap arms.
Really lengthening your whole body.
And then release both arms down,
Feeling your length and sense of dignity.
Center yourself now to the dimension of width.
Noticing the space between your heels,
The space between the knees,
The width of your hips,
And the width at your collarbones and shoulders.
And your shoulder blades spreading out and moving away from one another.
And if it helps you can reach the arms out,
Feeling your width.
Width representing your relational space.
So the interactions and connections with others and the giving and receiving.
And then release your arms by your side and focus now on the back of your body.
Feeling the back of your head,
Your shoulder blades,
Your back of the legs,
And connecting to anything and anyone in the past.
Your ancestors,
Your loved ones,
Your ancestors,
Thousands and thousands of years of human evolution.
All the people that have supported you and inspired you.
Bring your awareness now to the front of your body,
Representing the future and what is yet to come.
Sensing the spaciousness,
The opportunities,
And the connections ahead of you.
And then place one hand on your belly,
One hand on your lower back,
And feel your depth,
The space between the front and the back of the body.
Representing the present moment,
And the feelings and sensations that are present right now inside your body.
And then release the arms.
And now bring these three dimensions together.
Length,
Width,
And depth.
Feeling the wholeness of your body.
And then place one hand on your left hand.
And then place one hand on your lower belly,
Below the belly button,
Connecting to your center.
This is the center point among the three directions.
And if you like,
You can visualize a golden ball of light at your center.
And this golden ball of light becomes stronger and warmer with every breath you take.
Keeping your center in your awareness connect to what is important to you.
Who are the people you care about?
And what is the difference you are here to make?
Let the answers come from your center.
And then release your hand.
And take a deep breath in through the nose.
Exhale through the mouth.
And when you're ready,
Open the eyes to the room.
