Taking some moments now to find 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,
They can remain open and downcast with a soft gaze.
As you're ready,
Bringing the awareness to the space beneath you,
Sensing the weight,
Gravity,
Connection to the earth,
Sense of being held and supported by the earth,
And sensing the space above,
The space between the body and the ceiling,
The top of the building,
And out beyond,
Sensing the vastness of the open sky,
The cosmos,
Making a relationship with these two energies of the sky above,
The earth below,
Situated in between in our human form,
Bringing awareness to the back body,
The length of the spine from tailbone to head,
Strong back,
And soft open front.
As you're ready,
Beginning to sense any tactile physical sensations all along the surfaces of the skin from head to toe.
The skin is the largest organ in the body,
So the gentle curiosity tuning in,
Noticing anything that can be sensed all along the surfaces of the skin,
Contact points,
Air temperature,
Perhaps movement of air,
Clothing,
The passage of air through the nostrils,
The parted lips,
As you're ready beginning to sense deeper into anything you may feel internally,
Opening to any internal perceptions,
Perhaps digestion,
Pulsing,
Tingling,
Tightness,
Tension,
Sense of numbness,
Aliveness,
Something else,
Maybe finding the heartbeat,
Maybe not.
You may notice the mind wandering,
Thoughts and other distractions arising alongside this exploration.
It's really no problem.
Gently noticing thoughts and distractions,
Celebrating that moment of mindfulness,
Of awareness,
And gently coming back to the body,
Returning to this river of sensation with openness and curiosity as best you can.
As best you can.
Noticing thinking and other distractions with a light touch,
Like a feather touching a bubble,
And gently coming back to the body,
Tuning into this direct experience of body and sensation,
Again and again.
Staying with this mindfulness of body and sensation as best you can,
Gently bringing the awareness to the thoughts,
Not so much the content of the thoughts,
But more their movement,
Their frequency,
Their speed.
No need to generate any thoughts,
Just noticing when they arise.
Are they slow and steady like meandering river,
Fast and gushing like a waterfall,
Somewhere in between.
Noticing the quality of the mind,
The texture,
Right,
Foggy,
Heavy,
Clear,
Something else.
Noticing thoughts arising and dissolving like clouds passing in the sky,
Simply energy moving.
Returning now to mindfulness of body and sensation.
Bringing the awareness,
All the sensations across the surfaces of the skin,
As well as anything internally.
Taking some moments now,
Just resting,
Just being,
Resting and being.
Giving yourself this rest,
Acknowledging,
Enjoying this unique moment,
The theme.
Beginning to close the practice,
Sensing the body,
The sensations,
The weight,
The contact points,
The connection to the earth,
Being held and supported by the earth.
If you like taking some moments to acknowledge yourself for practicing,
For being here,
Taking in the goodness of your own intention and motivation for practicing.
I'm taking your time for this transition,
Perhaps wiggling fingers and toes,
Opening the eyes,
Lifting the gaze,
Taking in the space around you.
