So begin by bringing awareness into the body and noticing what it's like just in this moment.
Where is there aliveness or energy?
Where is there numbness,
Tiredness?
Just be aware of exactly what it's like within right now.
Allowing it to be.
Now come down into your feet.
Hold your attention in your feet and then really come in and feel your feet from the inside.
Feel the life within.
The blood moving through the vessels.
The sturdiness of the bones.
And if your feet are on the floor you can feel how they connect you to the earth.
You might feel a sense of extending downward into the earth from your feet.
And be inside your ankles between the ankle bones.
Feeling the connection between the feet and the lower legs.
And come up into the lower legs and inhabit that space.
Feel yourself all the way to the back of your calves.
Be inside your knees.
Both knees at the same time.
Let the mind balance in both knees,
Not going back and forth.
Resting in balance.
In the stillness of the balanced mind.
Coming up into the upper legs.
The full length and depth of your thighs.
All the way up to the hip sockets.
So you feel the continuity between the lower torso and the upper legs.
Let your attention rest in both the hip sockets at the same time.
Feeling the stillness of the balanced mind and the breath moving through the stillness.
Now from the hip sockets expand out into the whole lower torso.
And let the whole lower torso,
The space inside the pelvis and all the way down to the pelvic floor.
The tailbone to the front of the abdomen.
Letting the breath move through the quality of your life force.
Through the quality of your gender,
However you experience that.
Being present from the inside.
And now just check out that feeling of connection to the earth again.
This whole lower part of your body energetically in resonance with the earth.
You might sense that slow frequency of earth energy.
Like a long slow bass note.
See if you can feel that in your body.
Now come up into the midsection.
The space between the pelvis and the rib cage.
From the spine to the front of the abdomen.
Letting the breath move through the quality of your empowerment.
The solar plexus just under the rib cage is the place from which we connect to the world in terms of human activities,
Our agency,
Our doing.
As you breathe through this part of yourself just feel that sense of yourself.
The sense of your own agency.
Your capacity to connect to the world in whatever ways that you do.
Now come up to the upper torso and inhabit the whole space inside the chest,
Inside the rib cage,
All the way up to the collar bones and shoulders.
Including the upper back.
And letting the breath move through the quality of the tenderness in your heart.
The energetic heart which is right in the center of this space,
Center of the chest.
Be inside the shoulder joints.
Letting the attention rest in both shoulders at the same time.
Feeling the stillness of the balanced mind and the breath moving through the stillness without disturbing it.
And from those points in the shoulders,
Sense the continuity between the upper torso and the upper arms.
That there's no gap between torso and arms.
And the arms serve as an extension of the heart space.
The energy that flows through the heart can expand out into the arms.
Moving down into the hands.
Leaving the body if that's what needs to happen.
And so fully inhabiting the arms and wrists,
The space inside the palms and inside each finger and thumb.
Now be inside the throat,
The softness of the throat and the whole column of the neck.
Breathing through the potential of your voice.
And come up into the whole head.
Be in the space behind the forehead all the way around to the temples.
The space behind the cheekbones and inside the nose all the way to the tip of the nose.
Be inside the eyes and let the eyes soften and rest deeply in the head,
Fully at rest.
Be inside the mouth,
The lips and the chin,
Inside the jaw.
Be inside the ear all the way into the inner ear.
And be inside the whole brain.
Letting the breath move through the quality of understanding in the whole brain.
Now inhabit the whole body at once.
Feeling yourself present in every cell and feeling the continuity among the cells.
Let the breath breathe into each cell.
As you're aware of this continuity within,
You might notice a uniformity of the texture within the body.
Let yourself rest in this whole nervous state.
And as the breath moves through the whole body,
You might sense that the space inside the body is continuous with the space around you.
There isn't an actual barrier on this level of awareness.
The breath can move through and you can breathe out into the space around you.
You might just inquire within how much space do I want to occupy?
Let this sense of your presence be as big as it wants to be.
What do you notice about that?
About being free to take up as much space as you need?
What do you notice about that?
About being free to take up as much space as you need?
Be the witness to whatever arises in awareness,
Any thought or sensation.
And notice the possibility of it moving through this field,
The possibility of it having as much space as you need.
Now as we come close to the end of this meditation,
You might be aware again of your bones and muscles,
The strength of this body.
And you have the choice of how open to leave your field,
How expanded you want to remain.
Depending on the circumstances of this day for you,
You could go through the whole day as big as you want to be,
As expanded as you want to be.
Or it might feel better to come back into,
Closer in to your body,
Not necessarily all the way inside your skin,
But closer in.
Just being aware that that's a choice in any moment.
You might slowly begin to move your hands and feet.
Let some muscles activate.
Feel your connection to the earth.
And just sense the enormous capacity that you have to live this human life.
The access to this level of awareness gives you so much capacity.
And you can tap into that at any time with practice.
This is why we love you.
