Hi there.
Today I would like to offer a practice on reconnecting with our bodies,
A practice that I frequently find myself coming back to.
As I was preparing this practice,
I was reminded how our culture is so conducive for us to dissociate.
We have so much information available to us,
So many demands pulling our attention,
That it can be so easy for us to become flooded.
So today I want to offer a way for us to reconnect and strengthen our ability to stay present and balanced in the midst of all of our experiences and how our world lives through us.
As we start our practice,
I invite you to find a posture that your body would most appreciate right now,
Perhaps sitting or lying down.
If you're sitting,
You may notice if it feels good to sit a little taller with your spine straight,
Maybe adding a blanket or sweater behind your lower back for some additional back support.
If you're lying down,
Maybe resting your hands on your belly or beside you with your palms facing up or down.
You may want to stretch or move your body so you're resting comfortably.
And I'll pause a moment for us to settle more fully into our meditation positions.
Now in your position,
I invite you to close your eyes if that feels comfortable or rest with a soft gaze.
And as you feel settled,
Bringing your attention to the parts of your body that are connected to the seat or ground below you,
Noticing what it feels like to make contact with the surface below,
Seeing if we can rest in a felt sense of where we are right now at this moment.
As we settle into our practice of connecting with the body,
We'll begin by connecting to our breath.
If you like,
I invite you to take two very full and deep breaths before allowing our breath to be natural.
And when you're ready,
We can begin to notice the sensations of the body breathing,
Perhaps feeling the air as it passes in and out of our nose or the way the chest and belly rise and fall,
Seeing if we can connect with where in the body we most easily feel our breathing.
We'll rest here for a moment,
Exploring how completely we can feel each breath,
Noticing where the breath begins,
If there's any space at the top of the breath,
And where the breath ends.
Not trying to change it or manipulate it in any way,
But rather noticing what it feels like for the breath to flow naturally,
Discovering what the sensations of the breath feel like moment to moment.
After a few moments of practice,
Where is our attention now?
It's likely we notice our attention has wandered.
This is not a problem,
It's what minds do.
And each time we notice our mind wander is a moment of mindfulness.
We can gently bring our attention back to soft inflow and outflow of the breath,
Or our body connected with the surface below.
As you feel ready,
I invite you to scan your body and notice if any particular sensations are strong or calling your attention.
If so,
Allowing the breath to recede into the background and bringing an interested and soft presence to the sensations.
What do they feel like?
You might be aware of heat or chills,
Tingling,
Aching,
Twisting,
Or vibrating.
With a soft attention,
Feeling the sensations as they are,
As you fully attend to them with your presence,
Noticing do they become more intense or dissipate?
Just noticing how they change when the sensations are no longer a strong experience,
Returning to mindfulness of breathing,
Or the sensations of your body connected to the surface below.
If you find any sensations are particularly strong or difficult to stay with,
You might breathe with them,
Letting the breath help you find some openness.
It may also be helpful to name the sensations,
Seeing if there is a word that describes your experience,
Tightness and ache,
Heat or pressure.
There's no need to strain or worry about finding the right word,
Just noticing what word arises and mentally repeating it.
You might ask yourself,
What's happening inside me right now?
Noticing any sensations that are predominant,
Then asking,
Can I be with this?
Directly feeling the flow of sensation,
Letting it all be just as it is.
Now returning to your home base,
The breath or anchor of a particular sensation,
Offering a soft and steady attention.
During this last minute,
A strong sensation calls your attention,
Letting your breath recede and bringing a full attention again to what's arising.
Naming what you notice and offering your presence.
If nothing strong is calling your attention,
Continuing to rest with your breath or the sensations of the body connected with the ground below you,
Relaxed and attentive.
As we bring our meditation to a close,
Sensing the breath,
Aware of the body's sensations,
We are learning to be balanced and present for the world that lives through us.
Wisely aware of this changing life,
To be receptive and bear with the things as the earth bears with us,
By yielding,
By accepting,
By nourishing.
As you feel ready,
I invite you to transition out of your meditation in any way that feels good.
Maybe bringing a gentle movement to the fingers and toes,
Opening your eyes if they were closed.
And thank you for joining me in this practice of reconnecting to our bodies.
Until we practice again together,
Stay safe and healthy.
