Let's just do nothing for a few minutes.
I'm just gonna say a few suggestions,
You can take it or leave it.
Do your own thing if that feels better.
So if you want to you can take a few deeper,
Longer,
Full,
Pleasant,
Buoyant inhalations.
Feel your lungs completely fill up.
And then exhaling,
Letting your face relax,
Letting your shoulders go down.
Any tension that you find in your body,
Let it let go.
If it wants to.
Do that a few times,
Just as it feels for you.
Maybe two or three deep,
Long breaths and then just breathe as the breath wants to breathe normally,
Naturally.
And then simply notice what you can feel in your body.
Without wanting to necessarily change it or interpret it,
But just feel the feelings with your feelings.
Only that.
Of course interpretation might happen,
Thoughts might happen.
They're welcome,
We're just not focusing on that.
Just giving the body some attention.
And maybe sometimes it's difficult to actually find a sensation.
Then maybe a good place to start can be the palm of your hands.
There's typically easier to feel something there and just check in there.
And if that's also challenging you can maybe clench your fists a few times and then release.
To just make contact with the felt sense of your body.
And maybe you can feel the air coming in and out of your nose as you breathe in and out.
And you can even notice if you're breathing a bit more in your left nostril or a bit more in your right nostril.
Or maybe it's even.
Another fun little game to play is to feel if you can sense any change in temperature on the inhalation and on the exhalation.
Exhalation is of course warmer.
Also the exhalation feels to me goes a bit more on the outside of my nostrils and the inhalation seems to go a bit more on the inside of my nostrils.
So like that just find any sensation that you can have some kind of definition,
Some granularity,
Some detail in.
And just allow paying attention to that to give rise to some stillness.
And then it becomes a moment to moment practice of witnessing your body as it is living and breathing all by itself.
And then from that place of silent witnessing,
Whatever the mind might be doing,
In that stillness of your body can you notice any needs that are alive?
What does your body want right now?
What does it need?
And the mind might want to answer immediately,
But just see if your body gives you some sense of a need.
It's not really important that you find an answer but more to find a way of listening.
And then in your own time I invite you to find an end.
Maybe you want to stay a bit longer in this pleasant stillness.
Maybe you want to move a bit or stretch a bit.
Again going out of the meditation let that also be a question to your body.
How would you like to find an end to the meditation?
I wish you a beautiful rest of your day.
