Welcome.
This is a practice to support you connecting with your breath and your body.
To begin,
Find a symmetrical position with your body.
Can be lying down,
Seated,
Or standing upright.
To the extent that it's possible for you,
Elongate the spine so that the breath can move freely.
Make any adjustments throughout this practice that will bring more ease and comfort into your body.
Select a gaze for the eyes that feels most supportive to your comfort and safety.
This might be keeping the eyes open,
Setting your gaze on a neutral or beautiful item,
Or if it feels cozy to you,
Closing the eyes.
Welcome to your whole self as we embark on this meditative experience together.
We'll begin by connecting with the breath.
There are multiple ways to connect with the breath.
So this might look like a deep breath in through the nose,
Filling up with air and sighing it all out through an open mouth to let go and release.
Connecting with the breath might look like some deep and steady slow breaths that soothe the system.
The rhythmic pulse of a deep and smooth breath can be a great way to connect.
Another way might be to simply acknowledge that the breath exists for you,
That it is supporting your liveness,
That your body is breathing on your behalf at all times.
And honoring the breath in this way can be a wonderfully supportive way to connect.
The breath is just for you.
It is the storyline and soundtrack of your existence.
It is there for you and your aliveness.
And as you stay connected with the breath,
We use the breath as a bridge to connect us into the physical body.
So as we enter the body,
Consider any areas that may be able to relax even subtly.
Check on the nature of the jaw.
Perhaps there can be space between the upper teeth and lower teeth.
Is there a chance that the brow could be smoother?
Or that all the micro muscles around the eyes could soften?
Might the shoulders move further away from the ears so that the neck is long and shoulders are relaxed?
Perhaps the hands could release a little bit and let go of any clenching or holding.
Could the belly soften so that the air may pass in and out of an undefended belly?
Perhaps there are any tension in the feet or clenching in the toes that could be invited to relax.
And consider the touch points in your body.
So the parts of your body that are touching another surface,
Perhaps feet on the floor,
Head on a cushion,
Underside on a chair,
Any part of the body touching another surface,
Could these touch points ease up in any way,
Allow the surface to support you so that you can release any holding,
Release the weight into the surface even more.
And is there anywhere else in your body that would accept an invitation to relax even if very subtle?
And from this relaxed body of yours,
We'll start to investigate the feeling sense.
What is it that you can detect and feel in the physical body?
Perhaps there's a sense of the air on your skin.
Can you sense the clothing on your skin,
The textures of the fabric,
The weight of the fabric?
And what does this feel like in the physical body?
What do you feel in the hands?
Do I notice the temperature of the hands,
The moisture content?
What else can you sense in your physical realm?
Can you sense your hair or glasses perched on your face?
And considering the touch points again,
How does it feel for parts of your body to be in contact with another surface?
And everything that you feel,
Can you explore it with a sense of welcoming as you discover the felt sense?
Notice what you're aware of.
Can there be a flavor of acknowledging its presence and allowing it to be there?
And can you allow these sensations to come and go to fluctuate and move through?
What are you aware of in the physical body?
Can you welcome and allow it?
Notice what you find and let it pass through.
At any point,
You can re-relax into the body.
And again,
Scan what is it that you feel?
What are you aware of in the field of physical sensation?
Whether you find something pleasant or completely neutral or unpleasant,
Can there be a sense of welcoming it to pass through,
Allowing it to be something that arises and falls away?
What are you aware of in the physical body?
Relax into the body and welcome all that you find.
Relax into the body and welcome all that you find.
In these final moments of practice together,
Is there anything else in the body that could release or soften even slightly?
Is there anything else you might welcome and allow?
And we'll conclude as we began by acknowledging the presence of the breath,
Appreciating its role in our life,
Narrating our existence,
Supporting our aliveness,
The breath as a celebration.
If it would feel good to you to draw in a deep breath through the nostrils,
Air swirls into the throat,
Drags into the belly and releases through an open mouth on the exhale.
Gently take yourself into your next activity and be well.
Relax into the body and welcome all that you find.
Relax into the body and welcome all that you find.
Relax into the body and welcome all that you find.
