Go ahead now and find yourself in a comfortable seat on a cushion or a chair.
Any seat will do where the spine can be straight and tall.
And just begin now by letting the weight of your body ground down,
Really connecting to the seat.
Hands hanging by your side with the hands resting,
Palms up or down in the lap.
And feel as though from the base of your spine all the way up through the top back of your head,
There is an effortless lengthening occurring.
A gentle upward motion.
And with this sensation,
Softly close your eyes.
Bring your fullest attention now down to the bottom of your feet.
Notice any sensation there.
Whether they're touching the ground or whether they're making contact with your shoes perhaps.
Notice any points of pressure.
Notice any differences between the right and the left.
Just begin by honing in your attention and fully transmitting your awareness down into your feet.
Notice what other sensations or perceptions might be present in this area.
And as if you were just guiding a gentle flow of attention upwards,
Observe the ankles now and the lower legs in the same manner,
Looking from the inside all the way out.
Just noticing what's there at this point in time.
Noticing if anything that you perceive may shift as your attention is placed there and as your attention rests in each area.
Gradually moving your focus up to the knees and observing with a gentle and curious attitude.
And moving up to the upper legs and thighs now,
Noticing any sense of stillness or restlessness,
Any sense of weight or vibration,
Any feelings or emotion,
Anything at all that you can notice there.
Just let it float into your awareness.
Move your attention to the hips,
Pelvis and seat and really seeing layer upon layer what is taking place there in this present moment.
Do any particular thoughts arise as you place your fullest attention at the pelvis and hips?
Are the sensations that you feel deep or are they surface?
Bringing your attention up to the chest and the ribcage,
Sensing deeply with an open and light awareness.
And now the lower back and spine.
What information is presenting itself to you?
To the middle back and spine.
To the upper back now,
The entire upper back area including the shoulder blades.
What can you sense around the upper back?
Move your attention to the tops of the shoulders and into the shoulder joints.
And now noticing any sensations in the upper arms and in the elbows.
Putting your fullest attention now into the forearms,
Gazing in curiously,
Receiving whatever information is available.
Is there any sensation of grasping or holding?
Now move the focus to the hands and to the fingertips,
Noticing what you can feel there without any sort of judgment.
Bringing the attention now up to the neck and the throat and just being with,
Remaining present with anything that exists there,
Whether it feels comfortable or uncomfortable.
Without concern,
Just being there for this moment.
Bringing the awareness up to the jaw and the face.
Noticing tension,
Noticing softness,
Noticing any remnants of an expression that may be left there in the face.
Just taking in the entire landscape here.
And finally moving the attention up to the top of the head and sensing anything there is to feel there,
Even the most subtle of sensations.
All of the awareness at the top of the head.
And now slowly begin to expand your field of awareness again so you can easily take in the entire body,
Noticing the body now as one unit as a whole.
What can you receive from this observation?
If something does stand out,
Keep your mental grip loose,
But notice if it happens to change under the light of your attention.
All of your focus now softly resting on the body as a whole,
The experience of your body right now as one unit.
And now gently move your attention back inward,
Back to the center of the chest,
Around the heart center.
Allow your focus to rest there.
Allow it to sink into that rising and falling motion of the in and out breaths.
And as you feel your breath slightly deepen,
As you begin to rediscover the weight of the body in your seat,
Very slowly start to open your eyes and take a moment for yourself to notice just how you feel right now.
Keep Śa Hari
