Welcome to this practice for connecting with your body.
This practice is designed to help you connect with a part of your body that feels pleasant,
Good,
Or even just neutral.
It's a gentle way to bring awareness to your physical self while cultivating a sense of ease.
So let's begin.
Start by finding a comfortable position,
And I mean really comfortable.
There's no right position or posture,
Just whatever feels easiest for you.
And if you're in pain in any way,
Doing whatever you need to do to accommodate and find at least a little comfort.
Once you've found that,
Allow your body to settle into the space that you're in.
There's no rush.
There's no need to force anything.
Simply take a moment so we can be here together as we explore this.
Now,
When you're ready,
Take a moment to scan your body with your awareness.
And what we're looking for is a place that feels good,
Or pleasant,
Or at least neutral.
And if that feels challenging,
Try and find a spot that feels at least less unpleasant than the rest.
This could be a really small area,
Like the tip of your nose or your big toe.
There's no right or wrong answer here.
Just trust what your body tells you.
And now,
Once you've found this spot,
Gently bring your awareness there,
Like you're landing here with a lot of curiosity,
Like you've never quite felt it before and you really want to get to know it.
So,
What do you notice about this place in your body?
Are there sensations of warmth or coolness?
Does it feel steady?
Or perhaps it has a gentle pulse or movement to it.
Maybe you sense textures,
Colors,
Or images associated with this part of your body.
Spend some time here exploring and observing.
There's no need to change anything or judge what you find.
We're not trying to label it good or bad.
We're just noticing.
Now gently shift your focus back out to notice the rest of your body.
So start with your limbs,
Your hands,
And your feet.
Observing how your body feels as a whole.
Is there any shift in your energy?
Anything different about your awareness of your body or your sense of comfort or ease?
And again,
There's no need to analyze too deeply or come up with the right answer.
Just notice.
And now you're going to bring your attention back to that neutral or that pleasant spot in your body that we found.
Again,
Just being curious about it and spending a little more time here.
Really letting your awareness rest in this part of your body that feels good or easeful or neutral.
And if your mind wanders to another thought or emotion or another sensation elsewhere in your body,
Just know that this is totally normal.
When you become aware of it,
Just gently guide your attention back to the place that felt pleasant or neutral.
There's no need to force it.
Just returning as often as feels right for you.
Now,
Here's one final little cue that I like to use for myself,
Especially when I notice I'm feeling hunched over or tight or tense or really braced when I'm a bit dysregulated.
So,
If this feels good in your body,
Bring your awareness to your spine,
Noticing the bones in your spine and how it feels to have your spine supporting you.
Now,
This is not a cue to make yourself sit up straight or correct your posture.
We are not forcing anything here.
We're just noticing it as it is.
If your spine is making contact with something like a seat or a surface,
Just observe how it feels to lean into that support and feel the gentle grounding and stability that this can bring.
Now,
When you're ready to finish,
In your own time,
Take a long,
Slow exhale or two.
And notice how you're feeling now.
Does anything feel or seem different than when we started?
If so,
How?
Now,
Bring your focus back to the present moment.
And if you can,
Carry a little bit of this sense of awareness and ease with you as you move through your day.
