Beginning by finding a comfortable position,
Seated,
Standing,
Or lying down.
If you're seated,
Something that for you feels upright,
Naturally dignified,
Yet relaxed and stable.
As you're ready,
Gently closing the eyes so they can remain open and downcast with a soft gaze,
Limiting the visual input.
Beginning to settle and turning the awareness inward,
Noticing how that happens for you.
Taking a moment to get a global sense of how you feel.
What it's like to be in your heart,
Mind,
And body.
Knowing that whatever you're bringing to this practice is welcome.
And as you're ready,
Bringing the awareness to the space beneath you.
Noticing the contact points and bringing the awareness to the support.
Perhaps the chair,
Cushion,
Floor,
Furniture.
Bringing into the awareness all the people that contributed to the creation,
The support,
All the hands that passed through before reaching yours.
An offering,
Thank you.
Bringing awareness to the space beneath you.
Knowing that beneath the support,
The floor,
The foundation of the building lies the earth.
And sensing into this connection to the earth,
Ultimately being held and supported by the earth.
Noticing the weight and the gravity,
Offering gratitude for being rooted to the earth.
Offering thank you.
And sensing into all the beings that were here before you.
Perhaps taking a moment for a land acknowledgement.
Honoring the people that stewarded the land of where you live for millennia.
And offering gratitude,
Thank you.
And as you're ready,
Sensing the space above you.
Sensing into the air all around you.
Air we breathe.
The air that has been breathed by everyone that came before.
Sensing into this connection,
This life sustaining force.
And offering thank you.
And sensing into the energy of the sky above the earth below.
Acknowledging yourself situated in between your human form.
And sensing into this mystery of life.
The gift of having a human life,
Being in this form.
And as you're ready,
Beginning to sense any physical sensations all along the surfaces of the skin from head to toe.
Noticing the contact points.
Sensing the clothing.
Air temperature.
Passage of air through the nostrils,
The parted lips.
As you're ready,
Sensing deeper into anything you may feel internally.
Pulsing,
Tingling.
Tightness,
Tension.
Numbness.
Aliveness.
Maybe finding the heartbeat.
Developing this exploration with this sense of gratitude.
All the systems of the body functioning.
Life force energy moving through you.
Breath.
Heartbeat.
And offering thank you.
As you're ready,
Coming back to this practice.
Coming back to the breath and the body.
Contact points and this connection to the earth.
And offering yourself gratitude for this time.
This gift of practice.
And tension.
And offering thank you.
