So welcome everybody in this meditation.
So first of all settle in,
Find yourself a place where you can't be disturbed and where you can sit comfortably.
And find yourself a posture that is both alert and awake and at the same time relaxed.
So maybe you like to shift your pelvis a little bit to find more ease in your spine.
And let's connect to our bodies,
Just checking in what is present for us and relaxing here in this moment.
So let your body rest in the spot that you are sitting.
Connect to the down part of your body,
The weight of your body and where your body connects with the ground,
The chair,
The earth below.
So your sitting bones,
Touch of your legs and your feet with the floor.
And on your next exhalation you can sink into that floor a little bit more,
Just let go.
So you might sense this feeling of groundedness,
Stability and the openness to the earth below you.
This connection.
And then from your pelvis your spine rises up in an alert and relaxed way.
You can feel your shoulders from the inside out and they hang on the spinal column,
You don't need to hold them in any position.
Your arms relaxed,
Your hands and fingers.
Bring your attention to the front of your body,
Starting with your belly.
See if you can soften your belly.
Receive the next inhalation in your belly.
Bring your belly from the inside with your breath.
And you let your attention move upward,
Your diaphragm,
Your chest,
Your throat and your face.
You can relax your face,
Relax the jaw,
Maybe wiggle the jaw a little bit from side to side.
Sometimes then you feel the tension in your jaw.
Your mouth relaxed,
Maybe falls open a little bit,
Your tongue relaxed in the mouth.
You can tuck your chin in so your crown rises up.
So you might feel this connection with the earth and the connection with the space around you and above you.
So your whole pelvic floor open to the earth and your crown open to the space around you and above you.
You feel your whole body sitting here.
There's something that knows that the whole of your body is present here.
And you can tune into the rise and fall of your breath,
The movement in the body,
The expansion when you breathe in and the body emptying when you breathe out.
You can feel the aliveness in your body,
The energy flowing through,
The subtle movement of your energy.
You notice the sensations in your body,
The sensations of warmth,
Tinkling,
Your heart pounding in your body.
Maybe there is some soreness.
And you notice that there are all different sensations in your body,
Constantly changing.
A little ache here,
Some warmth there,
An itch.
So there is a whole field of sensations constantly changing,
A whole field of sensations that we call our body.
And you might notice that the boundary of your body is not so clear,
It's not so strict or just sensations here and there,
Coming and going.
So we broaden our awareness to the space around our bodies.
You might feel the air touching your skin somewhere.
Maybe there is a sound.
So there is this huge field of sensations in the space of awareness,
Constantly changing.
The sensation of a sound.
The sensation of a thought.
And you might notice that you can't really see where your body stops and the space around you begins.
There is just awareness and all manifestations as an expression of awareness.
It's coming and going.
Sound waves.
A feeling of cold air.
The energy of a thought or a feeling.
Aside from low energy.
And then you gently draw your attention towards your body.
And slowly notice that this body,
This manifestation of you here on the earth,
Contains the skin and flesh and bones.
So you fully inhabit your body.
Maybe you can touch your body also.
And you know that we are part of this huge endless field of sensations,
Coming and going in the space of awareness.
And at the same time we manifest in this world,
In this body,
In this vehicle.
So if you hear the sound of the bell you can take your time to stretch your body,
To touch your body.
Maybe some sounds escape your body or there is yawning,
Whatever your body likes to do.
And I wish you a beautiful day in your beautiful body.
