Taking time to settle into the space in which your body is resting.
Whether you're seated or lying down,
Notice the points of contact that your body is making with the surface that is holding you.
Where do you feel contact between your body and the surface?
Notice where you feel a sense of air flowing between your body and the surface.
Notice the sensations at the bottoms of your feet,
Just as they are.
Maybe there's a tingling,
A warmth,
A coolness.
Notice whatever sensations arise as you rest your attention on the bottoms of your feet.
Notice the sensations in the tops of your feet,
Your toes,
And following upward to the ankles,
The lower legs,
Knees,
Upper legs.
Lower back and hips.
Sensing the pelvic floor,
The lower abdomen,
And lower back together.
Sensing upward to the solar plexus,
The center of the torso just below the ribs.
Sensing the middle chest and ribs,
Upper chest and upper back.
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
And hands.
Sensing the neck,
The head,
The jaw,
Mouth,
Ears,
Nose,
Eyes,
Forehead,
Scalp.
Sensing the whole head,
Neck,
Arms,
And hands,
Torso,
Legs,
And feet.
The whole body in this space,
Just as it is.
The whole body together.
Welcome the sensations,
Just as they are.
Notice the temperature of the air on your skin,
The weight and feel of the fabric of clothing resting upon your skin.
Again sensing the surface beneath your body,
And sensing the front side of the body,
The back side of the body,
The front side of the body,
The whole body together.
Imagine a line drawn down the middle of your body as you sense just the left side.
Now the right side.
Bringing both sides together,
Sensing the whole body.
The whole body in this space as the breath flows freely through the nose.
Notice as the breath flows,
The sensations in the nose,
The throat,
The trachea,
The lungs.
Notice where you feel movement as the breath flows in and out of your body.
Perhaps in the belly,
In the ribs,
In the collarbones,
The space between the shoulder blades.
Welcoming the sensation of the breath just as it is.
Expanding,
Releasing.
Connecting to the flow,
The rhythm of your breath,
Without trying to change it in any way.
Welcoming this present moment,
This wonderful moment of being here now.
Nowhere else to be,
Nothing else to do.
You have set aside this time to be fully present in your body,
Just as you are.
Noticing sounds,
Just as they are.
Distant sounds,
Closer sounds.
Feeling them as vibrations.
Noticing,
Even if the eyes are closed,
If you see any colors or shapes.
Noticing smells,
Tastes lingering in the mouth.
Fully awakened to every sensation.
Sometimes noticing one sensation at a time.
Sometimes experiencing the wholeness of the symphony of sensations that are occurring from moment to moment.
Welcoming the fullness of your experience.
The fullness of being alive in this moment.
And following the rhythm of breath.
Perhaps sensing the breath all the way down to the base of the spine.
And back up along the spine through the crown of the head.
On the inhale drawing the breath down along the spine to the base.
On the exhale the breath travels up along the spine and out through the crown of the head.
Following the gentle rhythm of your own breath as it flows up and down the spine.
When the breath reaches the base of the spine it may also travel along the legs and the feet.
Feeling a sense of being grounded here in this space.
Perhaps even grounded deep into the earth.
As you focus on the base of the spine,
The legs and feet.
Perhaps stating to yourself,
I am safe.
I am grounded.
Perhaps sensing the color red here at the base of the spine,
The legs and feet.
The color red of earth as you feel grounded and secure.
And sensing up to the pelvic area,
The sacrum.
Opening to a sense of going with the flow,
The flow of emotions,
The flow of creative energy.
And perhaps stating to yourself,
I go with the flow of life.
My creative energies are flowing freely.
Perhaps sensing the color orange in this area,
The sacrum and pelvis.
And the reproductive organs and the bladder.
The color orange.
And then moving upward to the solar plexus to the point of the center just below the ribs.
The power,
Your power center,
Your will,
Your ability to take action.
And perhaps stating to yourself,
I am powerful.
Taking the actions that I need to take to live my best life.
To be my best self.
Sensing the color yellow,
Shining bright like the sun.
As you feel this connection with the sun's power.
Your personal power.
Energized,
Ready to take action.
And sensing up along the spine to the heart center.
Opening to love and compassion for yourself and for all others.
As you state to yourself,
I am love.
I am compassion.
This love and compassion extends through me to all around me.
Animals,
People,
All of life.
As you sense the color green.
As you feel this love and compassion and connection.
And shifting up along the neck to the throat.
As you open to your personal truth and voice.
Stating to yourself,
I speak my truth clearly,
Openly,
Honestly.
I speak my truth.
Sensing the color blue.
As you sense your truth,
Your voice becoming clearer.
Sensing up to the third eye.
The space between the eyebrows.
The seat of wisdom.
Of your inner knowing.
As you open to the wisdom that you have within you.
The inner knowing,
The clarity.
As you state to yourself,
The truth is clear to me.
Everything I need to know is within me.
Is accessible to me.
Ready to be affirmed.
Sensing the color indigo.
As you connect with your wisdom.
Sensing up to the crown of the head.
As you open to becoming aware.
Enlightened to the mysteries.
The connections.
The messages.
Of reality.
Of oneness with everything.
Stating to yourself,
I am aware.
I am pure awareness itself.
Expansive,
Unchanging awareness.
In which everything is coming and going.
Sensing white.
Or violet.
As you open to the light.
Sensing your whole body together.
This flow of energy streaming up and down the spine.
And throughout your entire body.
Head,
Neck,
Arms,
Torso,
Legs,
Feet,
Hands.
Your whole body together.
Every system integrated,
Connected as one unified whole.
One unified field of sensation.
