Hello everyone and welcome or welcome back if you are returning.
Today is day 15 of Nalu Mind the Flow and I so appreciate everybody coming by whether it's just for one day or several days.
It's grateful.
I'm grateful to have you here and to be practicing together as we follow Nalu,
Our main character,
Through their exploration of some mindful and meditative practices throughout this 28 day journey.
So up until now we've explored the touch of the breath on the upper lip and we've started to explore the sensations that move that move around the body and that we've noticed around the body and so for today we'll continue to be observing sensations on the body.
But first just get into a comfy spot and see that you won't be interrupted and then maybe you're welcome to have your eyes open or closed and just turning the gaze inward and relaxing.
Relaxing into a comfy spot where you won't be interrupted and doing what we've practiced so far just observing the breath as the breath goes in and out and noticing how that feels.
Taking a few minutes to just tune in and tune out.
Noticing the breath and observing the breath and in a minute or two here we'll follow Nalu again on another part of their journey.
So as you tune into the breathing you start to notice the rise and fall of the breath seems to naturally be happening as the breath moves into the body and as the breath moves out of the body and just notice that happen and as you do you may start to realize that there's some slight sensation that occurs at the place where the breath is entering and the breath is leaving and so just observe that sensation and notice how that happens whether the breath is coming in through the nose or coming in through the mouth or maybe a combination of both and whether the breath is leaving through the nose or leaving through the mouth or maybe a combination of both.
Just observe that happen and see if you begin to notice any sensation or feeling around the activity of breathing and then as you do start to experience some sensations you may notice that it's changed slightly from the day before or it changes slightly as time goes on during your observation.
This is to be expected.
Part of this practice that we're learning from Nalu is that the flow is always happening,
The wave is always moving in and always moving out and we're here together learning how to observe those waves as they happen.
So as you continue to experience the sensation today we're going to be moving down the body farther down the body and we're just going to be slowly moving throughout the body and observing any sensations that we feel might be happening there.
So from the location at the entrance of the air to the body near the nose or mouth just begin to move your attention down to another part of the breathing where it's making the belly rise and fall or the chest rise and fall and just take a moment or two here to observe how the breath changes the shape of the torso as the breath comes in and as the breath goes out.
Well yesterday we were observing the torso area of the body.
Today we're going to take our attention and slowly move it down into the bottom of the tummy area.
So the nice nice soft area just above the hips and just below the ribcage and just take your mind's eye and scan around the lower torso area and notice if there are any sensations or feelings that are occurring naturally there.
This could be the clothing as it sits on the body.
This could be sensations on the skin.
It might be some warm or cool feeling or moistness or dryness.
Whatever the sensation is just observe that sensation and then move on to the next spot on the body and just keep observing and watching as you slowly scan around the lower area of the body.
Lower torso and then begin to move down into the buttocks and the hips and into the pelvic area and just observe the sensations around those regions of the body and keep moving slowly.
Perhaps even letting the sensations guide you as you move your attention slowly around the hip area and then maybe down into the right leg area.
Observing the sensation in the hip,
In the upper leg and slowly scanning down in your own time down the right leg of the body and depending on your rate of scanning you might be reaching the bottom of the right leg and at that time you can bring your attention to the top of the left leg and then slowly scan down the left leg moving from place to place maybe methodically maybe randomly along the left leg slowly down around the thigh area maybe reaching the lower thigh in the upper knee and then scanning slowly down the left leg and as you reach the perhaps you're reaching the bottom of the left leg area if you're not there that's fine.
It's less about exactly what we're doing and more about keeping the attention moving throughout the body and noticing and observing and looking for and being curious about any sensation or any feeling that's happening as we slowly scan and move throughout the body and then as you begin to come back to your awareness of the room you might bring the scan the observations back up to the torso you might bring the observation back up to your belly and notice how the air is moving in and moving out of the body and you might like to welcome yourself back to the room as we are reaching almost the end of today's Nalu Mind the Flow and you might notice that you are experiencing other sensations on the body and that's a very natural occurrence you may have noticed that the breathing has changed slightly since we started or that when you found certain parts of the body it changed the way you felt and that's very natural occurrence you might have let out a sigh or taken a deep inhale it's a very natural thing to have happen the real objective here is that we just keep moving and we remain curious and we observe what's happening in the moment right now within our bodies and we can use this practice anywhere we like throughout the day and it's always there with us and so for this reason we explore this with Nalu and we'll continue to explore this probably for another day or two so thank you for joining today and I so appreciate you being here and I hope you can join again on another day I'm wishing you the best
