I'm inviting you now to make yourself as comfortable as you can be right now.
So perhaps you'd like to sit or lie,
Perhaps you'd like a blanket,
A cushion.
Perhaps you'd like to rearrange your hips or your shoulders to find a nice balance between alertness and comfort,
Emphasis on comfort.
And taking a breath into your body,
This precious physical vessel that you're wearing all of the time.
I invite you to notice that this body is breathing,
That this body is here in this space,
And that it is supported by the furniture,
The bed,
The mat,
The ground.
I invite you to see that support rising up to meet you in your mind's eye and to let it hold you 5% more.
You are so safe,
You are so held.
And as you feel yourself being held,
Your sensations,
Perhaps where the furniture or the mat meets your body,
Gentle pressure.
As you feel into that,
I invite you to allow your awareness to move with great gentleness into the whole of your somatic landscape.
So it's not that there won't be thoughts,
The mind thinks it's what it does,
But just for the next few minutes,
The invitation is to notice when the mind returns to thought and to bring it back to your somatic landscape.
So this is your bodily landscape.
So this can look like sensation,
Either pleasant or challenging.
It can look like emotion or energetic experience,
Perhaps the way in which you notice your thoughts echoing in your body.
And as we step into this awareness,
As you open to your felt senses,
I invite you to play with the notion that everything that is happening in your body at this time is absolutely all right.
To invite every element of you to be in the same way that you would welcome a good friend exactly as they are.
And if there's a response to anything that's happening in your body,
Perhaps the sensation makes pains that feel challenging.
To invite the response,
That part of you that feels challenged,
Perhaps there's frustration or resistance to the pain,
To invite that also and to allow yourself to notice the felt sense of that experience too.
So there's an emotional response,
Just drop in the question,
Where is that emotion in my body?
And I'll do it again,
Opening with a broad warm gaze to our somatic landscape now.
What's here?
And the level of the toes and the feet.
What's here when it comes to the ankles?
And the lower legs and the knees.
The upper legs.
And the hip and the pelvic space.
And simply noticing what is here.
Temperature,
Energy,
Numbness,
It may well be that you don't experience much at all.
And simply noticing and welcoming this.
And the back now,
Invitation to really reside in your back for a moment.
The lower belly,
The mid torso,
The chest,
The heart space,
Top of the shoulders.
The arms and the hands.
The neck and the throat.
The face.
And the top and the back of the head.
And I now invite you to allow your awareness to zoom out,
To take in the whole of your physical being.
So you see ebbing and flowing sensation,
Emotion,
Energy,
Numbness,
The echoes of the thoughts in the body,
Like an incredible body of water.
Moving into this now,
And again breathing kindness into and all around your experience.
What if you took a breath with the notion that at this moment,
Everything about your experience is all right.
It's all right.
Simply correct,
You are exactly where you need to be.
And welcoming any sense of relief,
Any sense of freedom and indeed any sense of resistance that might come with that.
And now taking a breath with the gentle question.
Is there any loving wisdom that the body communicates to me at this moment?
Is there anything it's lovingly telling me that I need?
Is there any way in which it's inviting me to give myself a break or anything else?
And there may be a clear intuitive response to this for you or there may be no response.
Simply being with exactly how and where you are right now,
It's all right.
Inviting with your body.
Now allowing the awareness to come back to the places where you can feel yourself supported and held.
Allowing yourself to be held five percent more.
And taking a breath of thanks into yourself for taking this time.
To spend time with your body to give yourself attention in this radical way.
And whenever you feel ready,
Allowing this meditation to come to a close.
