Now we're going to invite you to go into our next meditation.
We'll gently close our eyes again.
Also,
If it is more comfortable to keep the eyes softly open,
You can do that.
And we'll notice our breathing.
And noticing how the body feels after your day so far.
And noticing what's different,
What's similar.
And we're going to start by bringing our awareness to body sensations.
And just noticing what's alive for you in your body right now.
What are the things that you feel in your body right now?
Maybe a movement or a pressure.
Maybe a tension.
Maybe heat or coolness.
Maybe a sense of numbness or a bit difficult to feel,
Can't quite feel,
A bit fuzzy.
And we just allow our awareness to synchronize to that experience.
As we feel the body just saying,
Yes,
This is what I feel.
And you may notice that your body may want to make slight little movements.
Maybe in the neck or shoulders or back.
And see if you can kind of notice that and allow the body to make those subtle movements or to remain in a certain position.
And just kind of listening to your body.
Now we're going to bring our attention to different parts of our body.
And first,
We're going to begin by feeling the back of your body.
The back of your head and your neck,
Your torso,
Back of your legs and pelvis.
Your heels and the bottom of the feet.
Just bringing your awareness to the back of your body.
And just noticing whatever you notice.
Maybe there's some parts of the back of your body that we don't really notice any sensation or kind of like blank spots in our awareness.
And we just gently notice that too.
Even we can linger there or stay there for a few moments.
Maybe there's certain areas where we notice a lot of sensation along the back of the body.
We may decide to zoom into those parts as well.
And now bringing awareness to the front part of our bodies.
The front of the head,
The face,
The neck,
The arms,
Down the torso,
The hips,
Pelvis and legs.
Also feeling the tops of the feet.
And just noticing what the front of your body feels like.
Maybe there's some parts that feel very alive and you notice a lot of sensation or movement.
And maybe other parts where it feels a little blank or numb or a bit harder to notice.
And we notice that.
And now maybe our awareness to notice the left side and the right side of your body.
And just notice if the left and the right side of your body feel a bit different.
Do you notice any difference between the left and the right side?
And just kind of feeling both the left and the right side together.
And if there's a difference,
We include that difference in our experience.
And holding both the left half and the right half of our bodies in our awareness.
Without trying to change anything,
Just holding both sides and any differences that we may notice in each of those halves.
And noticing how that feels.
Now we begin to move our awareness to our emotions,
Our emotional world.
And just noticing what type of feeling,
Tones,
Or maybe an emotional flavor,
Maybe a mood that you notice.
Also might notice that it's hard to feel up any particular emotion or perhaps we notice a numbness.
And you also can just stay with that,
That also feels good.
Also counts,
That's also included as part of our emotional experience.
And maybe we notice a joy,
Maybe a calmness,
Maybe a bit of a anger or frustration,
Maybe a sadness or a fear.
Maybe a lightness,
Maybe a bit foggy or numb,
Maybe a bit hazy.
Just noticing whatever shows up in your awareness of emotions.
You may even notice that as you tune into your emotions,
Your body sensations also start to change or move in certain ways.
And we can include that too.
Noticing when I look to feel my emotions,
What happens in my body.
There is emotion or lack of emotion.
There is listening to that emotion or lack of emotions.
And there's awareness of emotion and awareness of listening to emotion.
And our awareness is like space.
And inside of that space,
There is emotion,
Lack of emotion,
Numbness.
And we feel,
We feel the spaciousness and what occupies the space.
At times you may notice certain emotions that maybe you feel uncomfortable and maybe too much to feel or tune into.
And we want to respect that too.
And that we allow ourselves to maybe move into other areas of awareness.
If we encounter something that wants to be respected,
Doesn't want to be felt too intensely.
And we respect that,
Honoring that inner boundary.
And kind of resting our awareness elsewhere or right outside of that respectful boundary.
If there's something uncomfortable.
And in this way,
We can practice self-respect,
Kindness,
And precision in the way that we feel our emotions,
Our lack of emotion.
And noticing change,
Movement,
In our emotional experience.
Perhaps different emotions that show up,
Or similar emotions that stay and noticing how they feel and how they stay in the change within that one emotion in our experience.
And we can practice offering space for your emotional world to breathe.
And now we begin to bring awareness to our mental world and the mind.
And noticing thoughts,
And noticing how does the mind feel?
Does the mind feel open,
Wide?
Does it feel closed,
Tight,
Busy?
Does it feel spontaneous,
Bubbly,
Clear,
And deep,
Foggy,
Hazy,
Sleepy,
Excited?
And just noticing the kind of the weather of the mind,
The landscape of the mind.
And feeling your thoughts as movements within that mental landscape,
Movements within that weather pattern,
That ecosystem of the mind.
Almost as if we feel our thoughts as physical sensation in the mind,
And perhaps even throughout the body.
You also might notice a blankness or lack of thought,
And we just give space for that experience to also breathe within us.
And noticing awareness of the mind.
Notice how that awareness of the mind,
And what happens in the physical body and in the emotional world as we bring awareness to the mind.
Different body sensations or emotions,
Or perhaps a disconnection or a numbness of the body sensations or emotions while there's awareness of the mind,
And just noticing when I feel the quality of my mind and the landscape of my mind,
What happens in my body,
What happens in my emotional experience,
And then giving space for that experience,
Space for what you notice.
And now allowing your awareness to hold space around these three systems of the body and the mind,
Emotions,
And just noticing how freely what's showing up in these different experiences,
And how they affect each other,
How the body and the mind interact,
How the emotions and the body interact,
How the mind and emotion interact,
And kind of feeling the vast data network that lives inside of our awareness,
The data flow,
Emotional data,
And body sensory data,
And mental data,
And our awareness around it all.
Now we gently begin to feel the room around us,
And we'll begin to feel like you can wiggle your toes,
Hands,
And begin to take in some external sensory input as we open our eyes without disconnecting from our internal world.
