Welcome to this somatic practice for rewiring your relationship to your sensations in your body.
So begin in a comfortable position and take a few deep but intentional breaths in through the nose and then exhale them out through your mouth.
And on your next inhale take two deep breaths in through the nose one deep and then the second sharp and then exhale completely and if you wish audibly out through your mouth.
One more time inhale once and then do a second inhale through your nose and then sigh it out at once through your mouth.
Once more inhale through your nose do an inhale again and then exhale with a sigh out through your mouth.
And now begin to notice the sensations in your body,
Notice what draws your awareness and allow your body to just bring these sensations into your frame of consciousness.
And as you begin to become more aware of a particular sensation really explore it with curiosity rather than resistance.
If resistance is there that is okay,
Could even be expected depending on what you know about yourself.
Simply recognize it and then match it or even bring in more curiosity than there is resistance in whatever way your intuition guides you to.
It may guide you to do this with mental imagery that comes up or simply a feeling of shifting the balance in your mind and body to being curious about the sensation.
You may even wish to say to your resistance it's okay curiosity's got this.
Whatever feels the most intuitive and supportive to you there really is no right or wrong way to do this.
Allow yourself to drift on the edges of the sensation and if you find yourself getting drawn deeply into the sensation beyond comfort then you may wish to refocus on your natural breath or simply place your awareness on your third eye center between your eyebrows and then whenever you're ready you can continue noticing sensations or simply rest your awareness at your third eye center or on your breath for the rest of the practice.
Any way you practice this today is okay but as you focus on your sensation ask yourself what does this feel like?
Find some descriptors for the sensation.
Is it pulsing?
Tingling?
Is it warmth?
Now notice how the sensation behaves with curiosity and lightness.
Does it move?
Does it shift about?
Is it dancing from one area to the next?
Or is it a static sensation?
Notice what comes to mind as you ask yourself how this sensation moves.
How does it behave?
As you do this imagine the sensation is energy moving around your body looking for a way to move through your body.
It may feel supportive to picture the sensation in your mind's eye softening.
You may wish to provide a larger container to hold the sensation.
Expand your container so wide and you may notice as you do this the sensation seems smaller in the container.
And now send to the sensation a color almost like an experiment in your mind as you're noticing your sensation with curiosity and ease.
So send a color to this sensation whatever color you wish and imagine it changing color as it's within this expanded container.
And as it changes color what happens to the sensation?
Simply notice and become aware of what happens to the sensation when it changes color.
Does it make any change?
It may stay the same or it may soften.
You may become more aware of the sensation.
Whatever happens simply notice reminding yourself that you are holding a container for this sensation and just know that you can always place your awareness at your third eye center or your breath and then re-enter the practice however you wish.
This is your practice.
Do whatever you need to do to stay curious and easeful when you're experiencing the sensations in your body.
And now allow yourself to smile,
Just softly,
Doesn't have to be particularly large,
Grin,
Simply smile,
Allowing yourself to radiate a feeling of easeful comfort as you let a soft smile fill your facial muscles.
This sends a signal to your facial muscles that it is okay to relax.
It may feel odd at first to be smiling and allow yourself to relax into it,
Reminding yourself that it's okay to experiment with facial expressions to see how it feels to your nervous system.
And feel this smile spread through your entire body,
Allowing it to radiate from your face all the way down your shoulders,
Your arms,
Your torso,
All the way down through your legs,
Allowing your smile to radiate to your feet and your toes.
So you are now feeling this smile in your entire body.
Simply notice how this feels in your body,
Without judgment or resistance,
Simply notice.
And now move your arms and your hands to make a supportive embrace.
You may wish to put your palms in the center of your chest or to give yourself a hug,
Whatever feels most supportive.
Allow yourself to accept your embrace and feel into the gratitude for practicing this today.
You have experienced your sensations in a new way and it's not always easy or comfortable,
So thank yourself for bringing yourself into the practice today.
However you experienced it,
It's still worth expressing gratitude for practicing this today.
And then whenever you're ready,
If you close your eyes,
Allow yourself a minute to adjust back into your waking life.
And if not,
Your practice is complete,
So whenever you're ready,
You can move on into your day.
Thank you so much for practicing this somatic tracking with me today.
And whenever you're ready to practice next,
I will be here on the wellness words.
Take care.
