Sit tall,
Spine long,
Eyes are closed,
Palms resting wherever feels comfortable.
Notice the breath.
Relaxing shoulders,
Face muscles,
Tongue.
Take your attention to the pelvis and notice if there is any tension there,
Any pain.
If the mind goes to one place,
Observe if prana takes you somewhere or if there is a general feeling of space and ease.
Start at the pelvic floor and now notice the sacrum as well as the space moving forward from the sacrum all the way just below the navel between the navel and the pubic bone.
Notice if there is any tension or if there's a sense of ease.
Prepare of how the breath is moving,
Observing if any words or colors come up.
Gently allow your awareness to drift a little higher to the navel,
The whole space around the center of the abdomen.
Notice temperature,
Texture,
Sensation.
Notice how the belly moves as you breathe.
Is there space or is there a sense of tightness there?
Just observe.
Take your attention a little higher.
Start to scan the lungs,
The heart.
Notice if it feels heavy,
Light,
Grounded,
Fleeting or something in between.
Tension in the heart's area.
Now feel the energy moving from the heart down through the arms to the fingertips,
Down the legs to the toes and back to the heart center.
Notice the flow of prana.
Notice the circulation.
Observe if there are any blockages,
Any whispers of discomfort or if things are moving smoothly.
Allow prana energy to move up to the throat area.
Notice sensations there.
Spaciousness,
Tightness,
Warmth,
Cool.
Feel a soft blue wash of prana move up to the center of the brain.
Observe your experience in the third eye.
Attention at the space between the eyebrow.
Feel a sense of prana lifting out from the crown,
Expanding outwardly.
Observe if any sensations come through for you in that experience,
Colors,
Feelings,
Words.
Just witness.
See if you can feel prana coming back down through the crown of the head,
The neck,
The throat,
The spine,
All the way to the base of the spine.
And notice its flow as you breathe in,
Up the spine and exhale down the spine.
Real breath.
Notice if there are any areas that get sticky,
Stuck,
Or if there's still this sense of expansion to the edges of the limbs.
Spend a moment listening and feeling deeply.
Notice what this subtle body is saying.
Slowly bring your awareness back to the surface.
Back to the breath.
Breath moving in and breath moving out.
Fully receiving any messages from the subtle body.
And with a sense of gratitude to our body.
And when you feel you are ready to come out,
You can slowly blink open the eyes,
No rush.
Namaste.
