In this meditation we will do a body scan and bring our awareness to the sensations in the body.
Feel all the life that is flowing through us by becoming aware of the field of changing sensations.
An invitation to awake awareness and letting go.
Once you found a comfortable position either sitting up or lying down with your eyes gently closed or lowering your gaze.
Soften around and behind the eyes and notice your brow and let the brow be smooth.
To collect our attention let's take three deep and conscious breaths to arrive.
Breathing in through the nose all the way down into the belly and release.
So breathing in and releasing.
Another deep breath all the way down until the belly rises and release.
A last deep breath all the way down and release.
Letting go what no longer serves you in this moment.
Come back to the natural breath with your chest softly rising and falling and let the body breathe for you.
In a body scan become aware of sensations,
Areas of tightness and pay attention to what wants to let go.
Invite yourself to be right here at home in the body and let's begin by becoming aware of the lips and by feeling the sensations in the lips.
Noticing what's here.
Maybe a tingling or vibrating,
Pulsing,
Pressure,
Maybe a coolness or warmth.
Any sensations be with them right in the lips and now bring your attention to the jaw.
Open it with space between the back teeth and move it from left to right and back to the center.
Becoming aware of the tongue sitting in the back of the mouth resting and feel the tongue from the inside out.
Feeling the whole mouth from the inside out.
Any noticeable sensations become aware of the cheekbones,
The nose and nostrils with the air streaming in and out.
Become aware of the space between the eyebrows and gently let go of any tightness here from thinking and ruminating.
Notice the sensations through the forehead,
The temples and ears.
The left ear and the right ear and become aware of the whole face and let it melt into a softened face.
Become aware of the top of the head and feel the neck and shoulders.
Letting the shoulders drop back and down.
Relaxing the shoulders from the inside out,
Just softening.
Become aware of any sensations in the neck and shoulders.
A dissolving.
Sensing the length and volume of the arms and feel the arms,
Elbows,
Hands and fingers from the inside out.
Become aware of the touch in the fingers.
Noticing any tingling or vibrating,
Pulsing or pressure.
The left hand compared to the right hand.
Just notice.
Become aware of the belly and notice if there is any tightness here and softening your belly and letting it go.
Feeling the breath flowing in and out.
Feel if there are any other sensations,
Maybe a tingling or a vibrating,
A pressure or any sensations,
Pleasant or unpleasant,
Neutral.
We are right with them,
Right in the belly.
Feeling any sensations in the whole abdominal and pelvic region.
Becoming aware of the hips and sensations in this area.
Feeling the spine.
Take your time offering a soft and open attention.
Not trying to change anything,
Just feeling what is here right now in this moment.
Simply be curious about experiencing the life in the body just as you're sitting or lying here and as you continue the scan you may notice that in parts of the body you might feel numbness or no noticeable sensations.
Just rest your awareness in this area for a few moments in a relaxed and easeful way.
Sense the length and volumes of your legs and then bring the awareness inside the legs,
Feeling them from within.
Become aware of the legs,
Thighs,
Knees,
Calves,
Ankles.
Feel the feet and toes from the inside out.
Feel if there are any sensations,
Maybe a vibrating or a tingling,
Any other sensations,
Pleasant or unpleasant,
Neutral.
We are right with them and now open your attention to include the entire body.
Let everything just as it is with a deep allowing because everything belongs.
Simply be curious about experiencing the life in the body just as it is.
Be aware of the body as a field of changing sensations.
Can you sense the subtle flow of energy that gives life to every cell and every organ in the body?
Naturally the mind will drift off and whenever you notice that just relax back and reopen the attention back into the aliveness that's right here and for these last few moments simply rest in mindful awareness,
Witnessing and feeling this changing flow of energy,
The aliveness that is living through you.
You might sense the flow of your breath coming and going.
Become aware of how your whole body feels compared to the beginning of this practice.
Gently moving your fingers and toes and giving your body a gentle stretch if that feels good and in your own time you can open your eyes.
