Find yourself in a comfortable seat.
Allow your spine to be tall and straight,
The back body erect but not stiff,
And the front body soft,
Open,
And receptive.
The legs and the feet are comfortable,
Grounded,
And the arms and hands soft,
Natural,
Comfortable.
Close your eyes now and begin to guide your attention down to the base of the feet,
Starting to gently scan the attention over the body part by part,
Noticing anything,
Any sensation,
Perception,
Or feeling state that might appear within the light of your attention.
So starting down at the feet,
Rest your full awareness there at the level of the feet and toes.
Take note of anything that you may find,
Anything at all that presents itself.
And then moving to the ankles,
The lower legs,
How do they feel in this moment?
Notice the quality of the sensations that appear.
Are they vague or subtle,
Or are they rather obvious and palpable?
Guide your attention up to the level of the knees,
Placing all of your awareness within the knees as if you could view them from inside to out.
Notice what's taking place there.
Seeing the attention now up to the thighs,
The upper legs,
Sensing and noticing only what exists in this present moment right now.
And keeping a sense of curiosity,
Gazing now into the hips and pelvic area,
All of the structures within that area all the way through.
Noticing any feelings or thoughts,
But not getting drawn into,
No sense of liking or disliking anything that comes up,
Just remaining neutral,
Only receiving what's already there.
And now move your attention to the abdomen,
Gazing from inward to outward,
Noticing anything along the way.
Gently moving up to the chest and ribcage,
Are the sensations any more vibrant or alive in this area,
Or do they feel distilled or muted?
Notice anything that comes up for you without judgment.
And then move your attention to the tops of the shoulders and the shoulder joints.
What do your shoulders feel like right now at this point in time?
Remember there's no right or wrong answer.
The key is to stay open and present.
Gazing now to the upper arms and the elbows,
What kind of sensations are present?
Gazing in at the forearms,
The hands and the fingers,
Becoming very,
Very aware even of the most subtle sensations.
And then making your way up to the neck and throat,
Filling that area with your fullest attention,
Perhaps noticing any internal color,
Sound,
Shift,
Or vibration.
Remember the body's messages can come in myriad ways.
Taking attention to the jaw and the face now.
And then up to the top of the head.
And then moving your attention outwards again so that it encompasses the entire body now.
Notice what the body as a whole looks like and feels like as your internal gaze is placed upon it.
With a patient sense of curiosity,
Just witness letting go of any need to criticize or any need to create a storyline.
Just witness the state,
The state of being of your entire body now.
And now let your awareness sink down right back into the center of the chest again.
Rest it there on that rising and falling motion,
That simple,
Eternal breath moving up and down,
In and out.
And begin to feel the body again now,
Resting in its place in the chair or seat.
And then when you're ready,
Allow the eyes to come open and take a moment to notice just what you're feeling right now.
God crushes you.
