Bodies can practice let's begin by finding a way to sit that feels comfortable,
Alert and relaxed.
You may close your eyes or keep them slightly open,
Unfocused looking down a few feet in front of you I will be guiding you to bring your attention to different parts of your body since our intention here is to develop self-awareness we will just notice our sensations at each point rather than trying to cultivate or induce any states such as relaxation let's start by taking three deep breaths and Friday Noticing your in and out breath and the space is in between.
Now bring your attention to the top of your head,
Your scalp.
Noticing any sensations or lack of sensations.
Now bring your awareness down to your face,
Your forehead,
The muscles around your eyes,
Cheeks,
Jaw,
Lips,
Tongue.
Move your attention to the front of your neck and then the back of your neck.
There's no need to change your experience.
The purpose is not to relax or release tension.
It's simply noticing what is.
Move your attention to your shoulders.
Now becoming aware of your upper arms,
Lower arms,
Hands.
What sensations do you notice?
You may notice sensations such as heat or cold,
Weight or lightness,
Moisture or dryness,
Tingling,
Pulsing or maybe throbbing.
Bring your attention to your upper back and down your lower back.
Next to the front of your body,
Your chest and stomach.
Noticing sensations of the breath,
The beating of your heart or anything else.
Sensing through the lower part of your body,
Notice your hips and seat.
Now moving through one leg at a time,
Through your thighs,
Knees,
Shins,
Calves,
Ankles,
Tops and bottoms of your feet.
All the way to your toes.
And when you're ready,
Doing the same on the other leg.
Then bring your attention to your entire body,
From the top of your head to your feet.
Notice the whole body,
Notice the breath.
Bring your awareness to what it is like to be sitting here right now.
Now bring your attention back to your breath,
Breathing in and breathing out.
And let's just settle the mind there.
Noticing what it's like to be breathing,
Sitting on a chair.
Just being curious,
Open,
Noticing.
When you're ready,
Fully open the eyes and return attention to the room.
Noticing what it's like to be breathing,
Sitting on a chair.
