This meditation.
Is designed to build connection to the body.
So begin.
In a seated position.
Starting with feeling your feet on the floor.
Sense the soles of your feet.
Connecting to the floor.
Or the Earth,
Wherever you may be.
And then bringing your awareness.
Up your legs.
Sensing your sit bones.
And become aware of your spine.
Starting with the base of the sacrum,
The lower part of your spine.
And see if you can.
Grow a millimeter in length.
As you invite your spine to be upright.
As best as your spine allows you to be.
You may imagine stacking each vertebrae on top of one another.
Again,
Listening to your own spine's needs.
And as this lengthens your spine,
Bring your shoulders down,
Away from the ears.
And back ever so slightly.
And as you bring your awareness to the top of the spine.
The base of your skull.
See if you can bring your chin to be parallel to the floor.
So that you're looking straight ahead,
Even if your eyes are closed.
And from this position.
Taking a deep breath in.
Feeling an openness in your chest.
And really inviting the breath into this spaciousness.
With the shoulders back ever so slightly.
And the spine aligned.
As best as your spine allows.
Softening your abdomen.
And breathing into the space.
Of the diaphragm.
At a pace that meets your own body right now.
Feeling the rise and fall.
Of your stomach as you breathe in.
In and out.
Softening your jaw.
Softening the muscles around your eyes.
And feeling connection.
To the skeleton.
To the structure and the bones of your body.
And if your mind drifts,
Just bring it back to the attention of your body.
And from this place,
You may also begin to tune in to how your blood might be moving through you.
Or energy.
However you relate to that.
Perhaps you call it life force or chi.
But just noticing.
What is filling out the body beyond the bones?
Noticing if you sense that more in other parts of the body versus the others.
And making space to notice other sensations.
That might be present in the body.
Starting with the head.
Become aware.
Of your face.
Noticing if there's anything around the face.
That might feel tense or tight,
Tingling.
And simply notice it.
We don't have to change it.
You don't have to give it a story.
Or simply noticing.
Through the lens of the compassionate witness.
Just noticing.
Greeting each sensation with your awareness.
And taking that awareness to the back of your head.
Noticing if there's any sensations that are here.
Buzzing,
Tingling,
Headaches.
And just noticing.
Expanding your awareness.
And moving down,
Sensing your throat.
And the back of your neck.
Bringing that awareness to your shoulders.
And noticing if there's any sensation here,
Tightness,
Soreness,
Heaviness.
And you're just noting.
We're not changing.
We're not giving it a story of why that's here.
We're just noticing.
And let that awareness come down to your right arm.
Become aware.
Of your bicep.
And your forearm.
Scanning for sensation.
Is there any sensation here?
And bringing your awareness to your right hand.
Checking the temperature.
Is it cold or hot?
Warm?
And then moving your attention to your left arm.
And checking in for sensation here.
In the bicep.
And the forearm.
And your left hand.
And then noticing.
If there's differences.
Of sensation.
In the right arm.
And the left arm.
And just noticing.
Taking a breath in.
And letting it go.
Bringing your attention now to your back body.
Noticing the spine.
And bringing your attention to the right side of your back.
Checking in for sensations.
Tingling,
Buzzing,
Pulsing.
And then noticing the left side of your back.
And now bringing your attention to your front body.
Breathing in to the mid-body.
Bring your attention.
To your heart space.
Sensing and feeling the heartbeat that is keeping you alive.
Feel the sensation of your beating heart.
And feeling your ribcage move as you breathe in and out.
And as you bring your attention.
To your stomach.
Feel into the sensations that may be here.
Perhaps hunger.
Or fullness.
Satiation.
Pulsing.
And sense into all that is in your stomach that helps keep your body alive.
The organs.
And all their functions.
Breathing,
Breathing,
Breathing.
And bring your attention.
To your pelvis your sit bones,
And the groin and noticing any sensations that might be present in this area of your body.
And then bringing your attention to the right leg.
Starting with your right thigh.
And noticing if there's any sensation here.
Through the lens of the curious,
Compassionate witness.
What might be here?
As you follow that down to the calf.
And landing on your feet.
The right foot.
Just notice me.
How is the right foot speaking to you?
Hmm.
And with your next breath.
.
.
Bring your attention to the left leg.
Sensing the left thigh.
Scanning for sensation.
Noticing.
And bringing that down to the left calf.
Landing in the left foot.
Taking a breath in… Begin feeling into the differences.
Between your right leg.
In your left leg.
Just noticing.
No story,
No criticism.
Expanding awareness.
And sensing your body now as a whole.
Zooming out,
Feeling the body connected.
And this can also be a moment of gratitude.
Perhaps a part of your body,
Many parts of your body.
That you wish to offer gratitude for.
And acknowledgment too.
And when you feel ready.
To return Begin to sense gravity.
Connecting you to the chair.
And let the next breath begin to open your eyes.
And then taking a moment to look around the space.
