So closing your eyes either fully or partially.
So we're going to do a little practice where we scan our body.
We notice what's going on in our body.
Notice what we're feeling in particular places in our body.
And each time I invite you to bring your awareness to a different part of your body.
I also invite you to bring some patience and some kindness to your experience.
And if when I invite you to bring your awareness to a part of your body and you don't feel anything in particular it's okay.
We're just practicing getting in touch with our body.
Maybe just bringing your curiosity to anything you are experiencing.
So as I guide you through each part of your body I invite you to notice any feelings,
Emotions,
Sensations and also to notice what do you know at each of these parts of your body.
What information or wisdom lies in each of these places in your being.
So we're looking for felt sense,
Intuition,
Gut feelings,
Heart feelings.
Bringing your curiosity and your openness to noticing these things.
This is not an intellectual exercise and we're not trying hard.
We're simply being open to what might this part of my body say to me.
What might it offer in this moment?
So starting with your forehead,
Front of your head.
You might even put your hand on your forehead if that helps you to connect with that part of your head.
What are you feeling in your forehead?
What sensations are you aware of here?
What thoughts come up when you bring your awareness to your forehead?
We're not examining.
We're simply being open and waiting.
We bring our awareness to our forehead.
What also arises in our experience?
If you notice any judgment in your experience,
Bringing some kindness to that.
Judgment is a form of suffering.
It's painful to feel judgment.
It distances us from ourself,
From other people.
It disconnects us.
And then bringing your awareness down a bit to the point between your eyes,
The very top of the bridge of your nose.
Once again noticing what you feel in this place.
What sensations are you feeling?
Any thoughts?
Any information?
Any wisdom?
This part of your body,
Were to tell you something?
What might it tell you?
Once again just being open to what that might be.
And then bringing your awareness down again to your throat.
It helps you to put your hand in this part of your body to help you to connect with your throat.
You might do that.
Noticing any sensations in your throat.
Noticing any messages coming from your throat.
Any emotions?
Moving your awareness again down to your chest,
To your heart area.
You might like to put your hand on your chest,
On your heart area to connect with this place on your body.
Feeling that contact between your hand and your chest if you have your hand there.
And asking this part of your body,
Is there anything it would like to tell you?
Not forcing an answer.
We're simply waiting to see if there's a response.
Waiting to see if there's any emergent wisdom coming from our heart area.
Also noticing sensations or emotions around this area.
Bringing our curiosity.
Moving your awareness down again to your solar plexus,
Your sternum.
Just below your heart area.
Noticing any sensations in this part of your body.
Maybe putting your hand on this part of your body over your solar plexus,
Your sternum,
The bottom of your sternum.
Noticing any sensations,
Any emotions,
Anything stored in this part of your body.
Any wisdom,
Any words.
And then moving your awareness again down to your belly,
Your abdomen.
You might like to put your hand or your hands on your belly to connect with this part of your body.
If you're feeling any judgment about this part of your body or any part of your body.
Knowing that it's not your fault that you feel this way.
None of us choose to have judgment.
This is something that is put upon us by our culture,
Our family,
Our community.
If there is any judgment present,
You could put judgment aside.
What would your belly be telling you?
Are there any sensations,
Emotions,
Feelings in this part of your body?
Are there any words?
Are there any words?
And then moving down again.
This is the last part of our body we'll bring our awareness to.
And this is our pelvic bowl,
Our pelvic bones and everything in between.
This place of reproduction and elimination.
You might like to put your hand over this place on your body to connect with it.
Noticing any sensations,
Emotions.
Are there any words?
Is there any wisdom coming from that part of your body in this moment?
Yes,
We're coming towards the completion of this meditation.
Maybe expanding your awareness to your whole body,
Expanding out to include your arms,
Your legs,
Your torso,
Your head.
Feeling what it's like to be in this whole body.
Maybe starting to move your fingers,
Your toes,
Your wrists,
Your ankles,
Your shoulders.
When you're ready,
Gradually opening your eyes.
Bringing your awareness to the space that you're in.
You might even look around the space that you're in just to orient yourself.
Maybe a stretch,
Sip of your drink.
