So doing whatever you feel you need to do to arrive in this moment.
It might be a deeper inhale and exhale as I just did then.
It may be setting the intention to meditate and turning notifications off on your phone.
And when you feel like you've arrived in your space,
Let's first draw our attention gently to the places where our bodies are touching the surface that we're resting on.
Whether it's the floor,
A chair,
A bed,
Just dropping down into the body and really feeling the support of that surface.
And depending on how you're receiving this meditation,
There will be parts of your body,
Or there may be parts of your body that where you're experiencing more pressure,
You can feel the impact of gravity more in some places than in others.
So for example,
With me where I'm sitting cross legged on my bed,
The place where my attention is immediately drawn is my sit bones.
As they feel the support of the bed beneath me.
And as they in turn feel the rest of my body.
And then gently seeing what else you can notice.
What is it that parts of the body don't feel supported at all?
Or as much as other places.
So for me,
Where I'm sitting now,
My head is supported by my neck.
But there's nothing behind it that I'm resting on.
And so now I'm just feeling the space around my head.
Again,
This is just an example based on my experience right now,
Just to give you an idea.
But play around and see what you can notice.
And now we're going to play around with experiencing two opposite sensations.
We've drawn our attention to the place in the body or places in the body where it feels the most pressure,
The most weight being rested on that part.
And we've drawn our attention to the part or parts of our body that have no weight on them that don't feel as supported.
And just seeing now if you're able to hold both those experiences in your awareness at the same time,
Don't worry if this doesn't feel possible for you right now.
It's completely okay.
Perhaps you could try instead to move between the two sensations at whichever speed feels comfortable.
Just exploring and seeing what we experience.
And as we come to the end of this meditation now,
Just gently moving the body in whatever way feels comfortable or necessary before gently expanding your awareness out from your body to your surroundings.
Maybe expressing a little gratitude towards yourself for taking this time to ground and check in and above all taking a few moments for yourself.
Thank you for practicing with me today.
