So coming to the floor,
Maybe on the back,
Orienting in this position and settling in the body.
However you do,
Perhaps it's taking longer breath or feeling the support on the back of the body.
So gently guiding the attention to left toe.
Maybe you can feel something in left toe or you don't feel anything.
It's hard to find some sensation.
And just checking,
Tingling,
The coolness.
And gently moving into bottom of the foot,
Left foot.
Top of the left foot.
Maybe heel where it's touching the floor.
Maybe there's a hardness or softness.
And gently coming up to left ankle.
How would you feel the ankle?
Is the attention going to top of the ankle or sides or bottom or in the middle?
And just noticing perhaps some parts of the ankle is not touching the floor and sensing and feeling the space between floor and the arch from the heel to the calf.
And slowly sensing the calf and shin.
And just checking in how much focus and effort you're putting in.
And it's easy to feel.
Maybe it doesn't need as much effort as you might be putting.
There'll be some sensation or no sensation.
It's easy to know without that much effort.
Feeling around the knee,
Left knee.
Tingling,
Hardness,
Tightness.
Fluidity.
Feeling the volume of the knee as well as maybe there's a space behind the knee in between the back of the knee to the floor.
Or maybe there isn't.
And feeling and sensing the thigh.
Long thigh bone and the flesh.
Gently bringing attention to left hip.
There may be some pressure in the back of the left hip.
Hardness,
Warmth.
And feeling the whole left leg,
Hip to toe.
And just receiving whatever sensation that's coming up in the left leg.
And gently bringing the attention down to the right toe.
And noticing there's some memory or imagery in the mind about the toe is happening.
And I'm not asking to push it away or press it down.
But feeling and sensing if there's any other sensation concurrent with the image or the thought about the toe.
And moving the attention to the bottom of the foot,
Bottom of the right foot.
Is there a sensation or is it numb?
And feeling the top of the foot and the heel.
Perhaps the contact with the floor.
Heaviness,
Hardness,
Pressure.
And slowly bringing the attention up to the right ankle.
Perhaps there's a space.
And feeling and sensing calf and shin.
Perhaps where the body starts to touch the floor again.
And the pressure.
And acknowledging that when there's planning and thinking and daydreaming,
It happens.
It really happens for everybody.
So,
Just noticing that and perhaps for now,
Just bringing the attention back to the knee.
Right knee.
Feeling the volume of the knee.
The space behind the knee.
Perhaps there's thought about the knee.
Just sensing and feeling this.
With that,
Beside the thought of the knee,
There's a direct experience.
Some bodily sensation happening.
Including numbness.
And bringing the attention up to right thigh.
Feeling the length of the thigh bones.
Flesh.
Is there any pressure around the thighs?
And bringing up to right hip.
Hardness,
Softness.
And gently bringing the attention to whole right leg.
Right hip to right toe.
And just receiving whatever that's prominent.
Whatever that's easy to sense.
Sense and feel.
And bringing the attention to lower belly.
Maybe there might be movement as you breathe in and breathe out.
And feeling the back of lower part of the torso.
There's a space around the lower back.
Or side of the body.
That movement.
And gently shifting up to middle part of the torso.
The ribcage.
Sensing the pressure,
Perhaps in the back.
Tightness,
Heaviness.
Softness,
Hardness.
Sensing the volume of the torso.
There's a depth to the body.
Three-dimensional.
And slowly bringing up to upper part of the torso.
Upper chest.
Shoulder blades in the back.
Perhaps there's a lot of movement of the breath coming in and out as well.
Feeling both shoulders.
Two shoulder blades.
Tip of the shoulders.
Feeling the upper arms.
Both elbows.
And forearms.
Wrists.
And hands.
Just noticing sensation coming and going.
And feeling the whole upper body.
Two arms and whole torso.
And gently guiding the tension up towards the neck.
Back of the neck.
Maybe there's space.
And bringing attention to the head.
Mouth and jaw.
Tightness or softness.
Feeling the tongue or teeth.
Is there a sensation around nose or mouth?
Moisture,
Dryness.
Sensing the cheeks.
And the eyes.
Weight of the eyeballs.
Maybe there's some tensions.
Pressure around the eyes.
Tingling movement.
Feeling the ears.
Forehead.
Top of the head.
And just see if it's possible to expand awareness through the whole body.
Just lying down.
Whatever that's coming.
And the whole body.
Without really directing or looking for sensation.
But having a sense of receiving.
Thank you for practicing.
