Reconnecting with your body lays the groundwork for a more conscious response to what's happening in your life.
This practice is designed to tune you into how you're feeling by being more fully aware of your entire experience.
Growing inner body awareness develops better self-awareness by being more in touch with your body and your emotions.
It's easy to lose connection with your body,
Not just sensory experiences like tightening in your chest or butterflies in your stomach,
But your emotions too,
Like feeling sad,
Anxious,
Happy,
Or upset.
As you do this practice,
If strong unpleasant emotions arise,
Return to your object of attention,
Your body,
Your breath.
And remember,
You can stop your practice at any time.
So begin by sitting in your usual position and remind yourself of your intention for your practice,
The positive benefits for yourself and others.
And gently close your eyes or gaze down and take three slow deep breaths.
Then allow your breathing to settle back to its natural rhythm,
Simply observing your breath flowing in and flowing out.
Take a moment to settle into your body,
Noticing any sensations that are present in your body today.
And then focus your awareness on what we call your feeling center,
That's your throat,
Chest,
Your solar plexus,
And your lower abdomen.
Tune into how you're feeling.
Start with your throat.
Rest your attention here and notice any sensations you can feel.
If you can't feel anything,
That's okay.
You're still being mindful,
Even when there's nothing much to feel.
Then move into your chest.
What can you feel here?
Can you feel any sensations on the surface of your chest or deep inside?
There could be tightness,
Tingling,
Heaviness or lightness.
Just notice what you can feel.
No need to add a story.
Simply notice any sensations present in your chest.
Then move a little lower into your solar plexus,
Just below the breastbone.
Notice any sensations here.
Then move into your lower abdomen.
What can you feel?
Don't worry if you can't feel anything much.
Simply rest your attention on your lower abdomen.
And if your mind wanders,
Gently unhook and bring your attention back.
Stay with what you can feel.
Keep coming back to your feeling center.
Can you notice your underlying mood?
Ask yourself,
How am I feeling?
Can you name how you're feeling by giving it a label?
What would you call it?
Are you feeling calm or restless?
Happy or sad or something else?
Breathe into it.
Feel into it.
Just explore how you're feeling with a kind curiosity.
Whatever you're receiving,
Open up to it.
It's all information.
It'll help you understand the experience you're having now.
You may find you can't pin a label on what you feel,
Either sensations or emotions.
It doesn't matter.
You don't have to name anything.
Just notice the felt sensation and general mood of your experience now.
Don't try to fight it or change it or attach a story.
Just relax into it.
Breathe into it and feel.
And whenever your mind wanders,
Gently unhook and come back to your feeling center.
Settle into your body with no special effort.
Relaxing,
Noticing.
You're not trying to change or manipulate your mood.
Just becoming more aware of how you're feeling.
Mindfulness helps you to normalize how you're feeling.
Just receive it as best you can.
And if you find it's too hard,
Return your attention to your breath or to your body or perhaps to your feet on the floor.
Whatever your mood is,
Is fine.
You're just noticing mindfully.
You're not trying to change or manipulate how you feel.
No need to struggle.
You can always return to your breath or a sensation in your body.
Your body is giving you constant feedback.
The better connected you are to your body,
The more mindful you are.
Accepting your mood as it is means being less pushed or pulled around by your emotions.
With awareness there's choice.
Without it your mood can dominate your reactions and behaviors,
Sometimes with unfortunate results.
And the good news is with more awareness,
When you have satisfying,
Pleasant or joyful experiences,
You can choose to stay with them longer instead of overlooking them and rushing on past.
Now when you're ready,
Bring your practice to a close.
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