In this practice,
We'll be tuning in.
To the body.
Sensations of the body.
And investigating them.
With kindness and compassion.
To see.
What comes up?
What do we feel?
And We're going to proceed.
Carefully.
And slowly.
So let's start with.
.
.
Just coming into this.
Present moment.
Maybe noticing your feet on the floor.
Or your hands resting.
Or even your heartbeat,
You can take a hand to your heart and feel your heartbeat.
Feeling the connection where you're Body meets your hands.
Maybe feeling your heartbeat here.
So coming into a sense of presence.
And then you can choose to close your eyes or.
Focus on something unmoving.
And if you would.
Keep them open,
Have a soft gaze.
Downward.
And then take a few deep breaths in and out.
And then observe anywhere in the body.
That may be speaking to you more loudly.
Right now.
So tuning in to your body.
Is there anywhere that maybe speaking to you?
More loudly.
Than usual.
Locate where this is.
And then ask yourself.
Can I be with us?
Breathe with any sensations that come up.
And then allowing and being with the body's language in a gentle and slow way.
With interest.
And care.
We'll investigate more deeply.
So if this sensation in your body how to color.
What would it be?
And if it was a shape.
What would it look like?
Does it move?
Or is it still?
Or does it vibrate?
And what does it feel like?
Is it hot or cold?
How much space does it take up?
And if it needs to exit.
Where can it do so?
What is it like right now?
Is it different from when you first focused on it?
Can you let this be?
What is happening inside of me right now?
And can I be with this or can I let this be?
With patience and friendliness,
Compassion,
And curiosity.
What you might have noticed in this exploration is.
That when we pay attention on purpose and follow these sensations of the body,
What you'll notice is nothing stays the same.
There may be.
Unpleasant feelings,
There may be pleasant feelings,
There may be neutral feelings.
And None of them lasts.
So,
All right.
Emotions or feelings or sensations in the body or not.
A minute.
They are always changing.
And so the more you work with this practice,
Of being.
With whatever comes up.
With kindness and compassion.
Is that you're developing choice and awareness.
And also the ability to be with yourself in a friendly way.
So we're cultivating wisdom.
And also the ability to be with whatever comes up.
By paying attention.
On purpose.
I hope you can come back to this practice anytime you need a pause.
To tune in to your body.
What you're feeling in this moment.
Or to investigate if something comes up.
If there's a sensation.
And you want to go deeper.
Color is it?
Which shape.
Does it move?
What is its temperature?
How much space does it take up?
Work in an accent.
And notice how you feel at the beginning of the exercise and at the end.
So thank you for taking part in this practice.
We will see you back here on Insight Timer.
