Go ahead and take your seat.
You can be seated on a chair with your feet planted firmly on the ground and your hands resting gently on your thighs,
Or you can be seated on a cushion with your legs crossed loosely in front of you and your hands resting gently on your thighs.
I'm also going to invite you for this meditation to lay down if that feels comfortable for you in a place where you're well supported.
And start to take some deeper breaths,
Inhaling slowly and fully through the nostrils and exhaling deeply.
And let your breathing return to its natural rhythm,
Its natural depth.
And begin to notice the sounds around you,
Sounds that are close to you in the room that you're in,
And now sounds that are farther away outside of the room you're in.
And put your attention now on your feet and silently ask your feet,
What do you need?
What do you need?
What message,
What message do you have for me?
This isn't about making up an answer or knowing the answer.
It's allowing your feet to share with you the answer.
And if there's nothing that comes,
That's okay too.
Right now it's about asking the question,
Getting comfortable with asking the question.
What do you need?
What message do you have for me today?
Let that question go.
Move your attention now to your shins and your calves,
Your knees.
What do you need?
What message do these areas of the body have for you today?
And let these questions go.
Move your attention now to your thighs and your hamstrings and your seat and your pelvis.
And just ask this area,
What do you need?
What do you need?
What message do you have for me?
Again,
It's not about making up an answer.
Simply ask the question.
Move your attention now to your stomach,
To your diaphragm,
To your chest.
What do you need?
What does your stomach need?
What does your diaphragm need?
What message does it have for you?
Asking yourself,
What do you need?
What message do you have for me?
Moving up now over the chest,
The heart,
The area,
The neck,
The throat,
The upper back.
What do you need?
What message do you have for me?
Moving your attention now to your arms and your hands.
Asking them,
What do you need?
What message do you have for me today?
Moving now your attention up over the face and the head and the ears,
The eyes,
The nose,
The mouth,
The cheeks,
The jaw.
What do you need?
What message do you have for me?
Moving your attention now to the whole body.
And find where you identify to be the center of your body.
Maybe it's at your stomach,
Maybe it's at your chest,
Maybe your throat,
Maybe it's at your feet.
But where do you identify with your body?
Where do you feel grounded in your body,
Connected to your body?
And ask this place,
What do you need?
What message do you have for me?
Let the questions go.
And notice any sensations that are present.
No need to make up a story about them.
Observe,
Allow.
They're okay.
You're okay.
Let go of the sensations,
Sit in stillness.
Take some deeper breaths.
Feeling the different parts of the body again.
Maybe they feel different now.
And start to bring some energy into your feet,
Just flexing and pointing your feet,
Rolling them around,
Rolling your wrists,
Rolling your shoulders.
Maybe scrunching them up towards your ears and letting them drop.
And slowly blink your eyes open,
Notice the shapes,
The colors around you.
And come back into the present moment,
Into where you are,
And move back into activity slowly.
Thank you for joining me.
