Hi.
Welcome.
This is a short practice for bringing your attention back into the body.
Our society is structured in a way that trains us to be constantly in the mind.
And the mind is useful and powerful,
But it is only one piece of our whole self.
And when we get stuck there,
It can lead us to feeling ungrounded,
Imbalanced,
Incomplete.
So let's use this meditation as a chance to take a little break from the constant thoughts and ideas and stories looping in our mind and come back to the intelligence of our body,
Which is always grounded in the present moment.
Find a position that feels relaxed but alert.
Lying down is great if that feels good.
Sitting upright is just as welcome.
Whichever position you choose is the right one.
Give yourself a moment to fully arrive there.
Take a breath in through the nose and out through the mouth with a sigh.
And again,
In through the nose.
Exhale,
Sigh it out through the mouth.
What's it like to notice how you are experiencing the force of gravity in this moment?
That steady,
Grounding,
Downward sensation.
Anchoring us to where we are,
Letting us lean in and rest against the surface we are on.
There are not many constants in life,
So how nice that we can rely on that steady sensation of gravity.
We're going to move through a simple somatic scan.
It's not about finding what's wrong.
It's about listening,
Without judgment,
Without needing to fix.
Just getting to know what's here.
Start by bringing awareness to your feet.
Notice what's there.
Maybe warmth.
Maybe tingling.
Maybe nothing.
There's no need to feel anything specific.
Just notice.
And let that awareness move up into your legs.
Your lower legs.
Your calves.
The knees.
And the thighs.
What is it like to feel the weight of your legs?
Now into the hips and pelvis.
This area can hold a lot.
Just check in gently.
What do you notice if you give it the time and space to arise naturally?
Just observe.
No need to change it.
Now the belly and lower back.
Notice the breath here.
If it reaches this area.
Soft or tense.
Heat or coolness.
It's all information.
It's all valuable.
Bring awareness to your chest.
The lungs.
The heart.
Is there movement with each breath?
What's the texture of sensation here?
Let your attention move into your shoulders.
Neck.
Jaw.
Softening a little if it feels safe to do so.
Into your arms.
Your wrists.
And fingertips.
Are they cool?
Warm?
Can you feel the air touching them?
Just take it all in.
Gently.
Now pull back a little and feel the whole body at once.
As one whole field of sensation.
What does it feel like to hold it all with curiosity?
It doesn't need to be calm or relaxed.
Or look a certain way.
It gets to be exactly as it is right now.
You get to be exactly as you are.
Take one more breath.
Feel your body from the inside out.
And when you're ready,
Slowly open your eyes.
See what it's like to bring that sense of awareness with you into your space.
Look around you.
Notice what's to your left and to your right.
Let yourself slowly orient back to your surroundings.
You're already more connected just by paying attention.
