Welcome to your practice.
Have a seat.
Place your feet on the floor,
Your hands on your knees.
Sit upright and close your eyes.
As you settle into your chair or on your cushion,
Pause for a moment to just notice your body in this moment.
Notice what it feels like to be in the room or outside in your body right now.
You may feel an overall sensation of heat or coldness.
You may feel some prickly feeling or tingling feeling.
You may feel some throbbing or pulsing.
Taking a moment to notice your body.
Our bodies are always present.
Our bodies can't be in the past or the future.
So when we bring our attention to our body or to sensations in the body,
We become present.
In this practice,
We're going to focus on different areas of our body as a way to pull us from our mind,
From our thinking mind into our bodies and the physical sensations we're feeling.
So bring your attention now to your feet.
Just notice your feet in your shoes or on the ground.
Tune into your feet.
Notice if you're feeling any specific sensations.
Notice if your feet feel cramped in your shoes or if they're relaxed.
Starting down at the root of our feet,
The root of our body,
Can help us to shift our awareness from thinking to feeling and being.
Notice if you feel anything in particular about your feet pulsing in your feet.
Heat or coldness.
The way your skin feels in your shoes or on the ground.
At any given moment,
Our skin is sensing so much more than we can possibly think about.
So by shifting our awareness,
Once again,
From our thinking mind into our body,
It helps us to become more aware of what it feels like to be present.
Now bring your awareness to your seat on the chair or your seat on the cushion.
Noticing what it feels like to be sitting on this particular chair or cushion.
Notice if there are any sensations around sitting right now.
Is there coolness or heat pulsing or throbbing?
And now rest your attention on your hands,
On your thighs.
Notice what it feels like to be touching your legs or touching your pants.
Are your hands warm or cold,
Tingling or at ease?
In this way,
We're just shining the light of our attention onto different parts of our body as a way to step into the present moment.
Now bring your attention to your pulse,
To your heartbeat.
Can you find your pulse in your body right now?
Notice your heart beating.
Notice the pulsing in your body.
Just get curious about it without judging.
And now notice your breath.
Bring your attention to the natural rhythm of your breath.
Notice what it feels like to take a breath in.
Notice what happens as you exhale.
Riding your breath,
The natural rhythm,
Without trying to change anything.
Place your awareness right there,
Your attention on the rise and fall of your natural breathing pattern.
And if your mind wanders,
If you find yourself caught up in your mind in thinking about something or noticing some outer noise,
Bring yourself right back to your feet,
To your seat,
To your hands,
To your heart beating or to your breath.
Shifting our awareness from our busy mind into our body can happen in an instant.
It can happen any time during the day.
Shifting awareness from your mind to your body over and over again is a way to come back to the present moment,
Is a way to show up for your life right here and now.
Take a few more breaths,
Just noticing the full body experience of breathing.
Shifting awareness from your mind to your body over and over again is a way to come back to the present moment,
Is a way to show up for your life right here and now.
