One of the best ways to get in touch with the body,
With what is here,
Is to feel and observe the sensations in your body in a relaxed way.
We can start by sensing the area of the brow,
The eyes.
As if you can smile to the eye,
Sense the outside corners of the eyes.
Let the eyes soften,
Let the brow to be smooth.
Be receptive to the sensations of aliveness in the regions of the eyes.
You may let the receptivity spread to the skull,
Tuning to the sensations which arise.
What is here available for you?
And offering your attentiveness.
Notice your smile on your mouth,
The inside smiling.
Noticing any sensations around your tongue,
Your gums,
The teeth and lips.
Any sensations and aliveness in your neck.
Letting the shoulders fall away from the neck.
Imagining melting to dissolving sensation,
Just like a snowflake melting into the water.
Letting the hands to relax and ease.
Not using any effort.
Softening the hands.
Receiving the aliveness that is already there.
Noticing if you can sense any tingling,
Vibrating,
Any pulsing warmth in your hands.
Letting be an opening to the chest area,
Sensing or visualizing a smile spreading throughout the whole heart area.
This is not a paper over what is here,
But rather creating a space for life that is already here.
Feeling from the inside out the region of the heart.
Really being receptive to the sensations and energy that's moving,
Expressing in the heart area.
Scanning down to the body and feeling the belly softening.
Again you can visualize a sense,
A tiny smile spreading throughout your belly area.
Let this next breath to be received in the softening the belly.
Feeling the aliveness that is here to be felt in all abdominal region.
The subtle movements associated with each inhalation and exhalation.
The way your belly moves.
Continue to scan down,
Feeling that pelvis region and again you may visualize a smile.
That aliveness going through your pelvis all the way down towards your feet.
Being aware of the length,
The weight and the volume of your legs.
Feeling the feet inside out.
How receptive are you to those sensations?
How they play and how they are felt in your feet?
Tingling,
Vibrating,
Pressure,
Temperature change.
This could be described as the energy of the body,
This felt sense of what is here.
This ever-changing dance of warmth and coolness,
Tingling,
Vibrating and pulsing.
Just letting everything to happen.
Letting go the idea that things should be different.
Allowing them to be as they are.
Noticing where you can feel the breath the most in your body.
Perhaps the nostrils,
The belly.
The sense of whole body breathing here.
Every single cell is getting oxygen in.
Nourishing every single cell in your body.
If your mind moves to thought,
Just going back.
Taking a moment to pause without any judgment.
Perhaps relaxing in the body,
Loosening and relaxing your shoulders.
Feeling the heaviness of your hands.
Relaxing with the movement of your breath.
Sensing the living presence which is right here.
And arriving moment by moment.
So for the next three minutes I'd like you to explore.
Revisiting the parts of your body which you haven't perhaps connected with.
Scanning all the way down from your toes,
All the way up towards your head.
Part by part in your own time.
Opening to whatever is here.
And when you hear the bells you can gently finish.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
