Choose your sitting position,
Whether it's in a chair or seated on a cushion on the floor,
And then allow your eyes to close or softly gaze at a point somewhere in front of you.
Consciously invite your body to relax to whatever extent it's possible right now.
And beginning with the crown of your head,
Scan down your body,
Noticing the sensations that are present in this moment.
Use this experience of your body as an opportunity to become more present to your own life force right here,
Right now.
When you reach your feet,
Begin to scan upwards again.
If you find a sensation that is feeling particularly unpleasant,
Simply notice it without pushing it away or trying to avoid it.
If you notice a pleasurable sensation,
Just notice that too,
And continue to reflect on your physical body,
Scanning up and down at your own pace.
Now let that go and bring your awareness to your breath.
Finding the place in your body where your breath is the most noticeable right now.
Begin to follow its natural rhythm in and out of your body without trying to breathe in any special way.
Take three full expansive breaths now,
Exaggerating the inhale,
Lengthening the exhale.
And then allow your breath to return to a natural,
Easy rhythm,
No effort.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Based on that longing,
What is your aspiration for this practice?
What is it you want to let go of or create for yourself?
Bring your awareness to your body while simultaneously noticing your breath,
And consider where in your body you feel stuck or tight.
Be curious about all of the physical aspects,
The direct experience of this sensation,
Its size,
Shape,
Texture,
Color,
Temperature,
Location.
And when thoughts arise,
Notice if there are any embellishments or add-ons.
Consider letting those go and returning back to the direct experience you're having in this moment of your body.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Now shift your awareness to the other parts of your body where you're not feeling the sensation you've been exploring.
Where in your body do you feel the opposite of stuck or tight?
Or maybe it's not the opposite,
But it is different.
Widening your perspective of your experience right now,
Taking in your whole body.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Consider your aspiration to live your life more fully,
To become unstuck for hindrances and roadblocks to melt away.
Bring your awareness back to that part of you that felt stuck or tight.
What's happening now?
Has it changed in any way?
Shifted?
Let go?
Pretend that this sensation could subside just 10%,
That the tightness could let go ever so slightly,
That the space it takes up in your physical,
Emotional,
And spiritual life could shrink just a little.
How would your life be different?
How would your life be different?
How would your life be different?
How would your life be different?
How would your life be different?
How could you create for yourself?
How could you create for yourself?
How could you create for yourself?
How could you create for yourself?
How could you create for yourself?
How could you create for yourself?
Bring your hands to the place where you've been feeling this sensation,
Or place them on your heart.
Feel the warmth of your own touch,
The tenderness and caring that you're sending to yourself.
Feel the warmth of your own touch,
The tenderness and caring that you're sending to yourself.
Feel the warmth of your own touch,
The tenderness and caring that you're sending to yourself.
