And as and when you're ready just gently bringing your awareness to that breath in the belly and taking a moment to just check in with the state of the body.
If you're holding on to any tension right now it might be useful to take in a nice deep breath and let that go with a sigh and doing that again if that feels good for you.
Nice deep breath in and letting that go with a sigh and bringing that awareness back to that breath in the belly and just noticing the gentle rise and fall and getting curious with that breath in this moment.
Is that rhythm fast or slow?
Remembering that neither one is better than the other.
Is that breath feeling deep in this moment or is it more light and shallow?
Is that breath moving smoothly into the body today or is it a bit more jittery?
Remembering we're not trying to fix,
We're not trying to change,
Just getting curious with what's present in this moment.
Noticing if that breath is creating a steady rhythm or a melody of its own and I invite you now to bring your awareness to the top of the head and we're just gonna scan through the body and just notice,
Just get curious with any sensations that are present and notice if at any point you get pulled into stories around them,
Around what that thing means or whether it's good or bad,
Pleasant,
Unpleasant and seeing if you can just let them go and just be with the sensation.
So scanning through over the brow,
Around the eyes,
Around the nose,
Noticing how it feels in the jaw,
In the mouth,
The lips and what about inside the mind?
Is there any sensations present inside the mind today or in the back of the head,
The sides of the head,
The ears and drawing that down into the neck,
The back of the neck,
The sides of the neck,
The throat within the neck.
Remembering to notice if you get pulled into stories or labels,
Seeing if you can just be with any sensation,
Noticing how it feels in the top of the shoulders and those muscles that connect the shoulders to the neck and drawing that down into the shoulder blades.
What sensations are living here for you today,
In this moment?
Noticing how the top of the left arm feels,
All the way down from the shoulder to the elbow,
The elbow itself,
The lower part of the left arm,
The left wrist.
Just being present with any sensation,
Not worrying if it's pleasant or unpleasant.
It's all just sensation.
Noticing how it feels on the back of the left hand,
On the inside of the left hand and coming over to the right side now,
From this right shoulder down to the right elbow.
What sensations present here for you today,
In this moment?
The right elbow and the lower part of the right arm.
How does this feel for you today?
The right wrist and the back of the right hand and then the inside of the right hand.
I'm starting to scan through the chest space now,
Scanning down from those shoulders,
Through the chest,
The heart,
The lungs.
Just curious about any sensation there today.
Coming down through the stomach,
This region of the solar plexus and coming round to the other side of the body,
Scanning through the top of the back and just noticing any sensations that catch your eye and get curious with them.
As you scan through to the middle back and down into the lower back,
Noticing how it feels in the sides of the body and the lower abdomen,
All the way down into the hips and pelvis.
What sensations are living here today?
Drawing that awareness into the left leg,
That thigh area,
The left knee,
The left shin and calf,
Into the left ankle and the top of the left foot,
The sole of the left foot.
Coming on to the right side,
That right thigh,
Upper leg,
The right knee.
Remembering not to get pulled into story.
There's nothing that needs fixing or changing.
You're allowing it to be whatever it is.
The lower part of the right leg,
The shin and calf,
That right ankle,
Top of the right foot and sole of the right foot.
Bringing your awareness now to your emotional or energetic body,
Noticing what emotions are coming up for you at the moment.
Remembering not to start the labelling process of good,
Bad,
Pleasant,
Unpleasant.
Just allow them all to be welcome.
Noticing if there's any thoughts going on in your mind and see if you can apply the same level of non-judgment to these.
Don't have to get attached or drawn into any stories.
Just watch.
No need to change or fix them.
Bringing your hands onto your heart space or maybe in prayer pose if that feels better for you.
Just taking a moment of gratitude now for all the sensations that run through your body.
All the feelings and emotions.
All the thoughts.
A beautiful reminder that you're alive in this moment and from a place of knowing you're not your body.
You're the observer of the body.
You're not your feelings.
You're the observer of your feelings.
You're not your thoughts.
You're the observer of your thoughts.
And starting to notice now the feeling of the chair or ground or bed beneath you.
That feeling of contact.
Starting to notice the feeling of the air on your skin.
Any sounds you can hear in the outside world that are gently pulling you back,
Bringing your senses external.
And as and when you're ready slowly opening your eyes coming back to the outside world.
