As you begin to settle in for today's practice,
I invite you to move slowly,
Welcoming an awareness of sensations in the body.
During the body sensing portion of our practice,
You will rotate your attention throughout your physical body and observe physical sensations that may be present.
Body sensing is something that you can take into your everyday life.
At any time,
Noticing different parts of your body and rotating attention will bring attention to your movement in daily life.
In eye rest,
The practice invites you to welcome and be present with what you are experiencing in your body without trying to change or fix or judge anything.
Slowly observing and experiencing what's present.
This practice sensitizes you to the deeper messengers of information within your body and mind and what they are relaying to you.
I invite you to continue settling in knowing that even as you may adjust even 2% more,
That that is important to you being able to rest securely and comfortably in your practice.
As you begin finding a comfortable spot,
Settling into a resting position,
Closing your eyes if that feels good to you or simply softening your gaze.
Begin welcoming the environment around you,
Light and sounds around you,
The touch of air or clothing on your skin,
Sensations where your body touches the surface that's supporting it.
Your entire body and mind settling and sinking into feeling at rest and at ease.
Taking a moment to reflect upon your intention for today's practice,
Perhaps to remain awake and alert or even to inquire into a particular emotion,
Belief or experiencing joy or the felt sense of pure being or awareness.
Welcoming and remembering your intention for today's practice with your entire body.
Take a moment to experience your heart's deepest desire or longing.
Your deepest desire is that which you want more than anything else in your life.
Exposing and affirming your longing and fully embracing your heartfelt desire in its fullness and truth with your entire body in this moment.
Bringing your attention to your inner resource,
That safe haven within your body that enables you to feel secure and at ease.
If it's helpful,
You can invite in people,
Places,
Images,
Whatever nourishes feelings of being secure and peaceful and at ease throughout your entire body.
Knowing you can return to your inner resource at any time whenever you feel the need to feel totally secure and at ease in your practice and in your daily life.
Bringing attention to and welcome sensation in your jaw and mouth.
Both ears at the same time as sensation.
And of the face and nose.
Both eyes at the same time as sensation.
Seeing sensations throughout the forehead,
Scalp.
Back of the head and neck.
Left shoulder,
Arm,
Palm,
And fingers.
Right shoulder,
Arm,
Palm,
And fingers.
Both hands,
Arms,
And shoulders at the same time as sensation.
Exhale in the chest and upper back.
Belly and lower back.
The entire torso as vibrant sensation.
Without going into thinking,
Simply experiencing sensations just as they are.
Alert and awake to sensations in the pelvis,
Glutes.
Left hip,
Thigh,
Knee,
Foreleg,
Foot,
And toes.
Right hip,
Thigh,
Knee,
Foreleg,
Foot,
And toes.
Both legs at the same time as radiant sensation.
Sensing now the entire body a field of vibrant sensation.
Alert,
Present,
Sensing the entire body as sensation.
If it feels helpful,
Welcome in the felt sense of your inner resource of being and well-being and feelings of being secure and at ease.
Exhale in the chest,
The upper back.
Left hip,
Thigh,
Knee,
Foreleg,
Foot,
And toes.
With each out-breath,
Abdomen rising,
Air flowing in,
Abdomen relaxing,
Air flowing out.
Sensing your body's own natural breathing rhythm.
Alert,
Attentive,
Sensing your breath.
Becoming all that's present in your awareness and yourself as the unchanging awareness in which all of these changing sensations are unfolding.
Notice and welcome emotions and thoughts that are present in your body and mind without trying to change them.
Your experience just as it is.
If helpful,
Welcome opposites of these emotions and thoughts.
Some actions that can help you feel in harmony with yourself and the world around you.
Some feelings of ease and well-being throughout your entire body and the joy of simply being.
Setting aside thinking and welcoming the felt sense of being and well-being.
Notice how the feeling of being is arising in the spacious field of awareness.
Let go and dissolve into being awareness.
Awareness awake and aware of itself and everything just as it is.
And as it feels right,
Welcome yourself into your wide awake state of consciousness.
Sensing the vibrant aliveness of your body while opening and closing your eyes gently several times.
All the while continuing to feel secure,
At ease,
Grounded and connected to yourself and the world around you.
Imagine yourself going about your daily life all the while feeling awake,
Aware,
Secure and at ease with everyone you encounter,
With every experience you have each and every moment of your life.
And as you're here,
Take a moment and affirm your heartfelt desire with your entire body and any intentions you wish to carry with you into your daily life or next practice.
And now as you're ready,
Come back to your eyes open,
Wide awake and alert state of mind and body,
Allowing the feelings of ease and well-being to remain with you as you move back now into your daily life.
