So welcoming yourself to the body whether you're sitting or lying we're going to invite the body to be the object of meditation.
So bringing your mind down to the soles of both feet being aware of any sensations that might be present and if there's no sensations being aware of that you might notice the touch of clothing,
Socks,
Temperature,
Cool or warm and gently bringing your mind to different parts of the body part by part.
Sensing now the tops of the feet and the toes any sensations that might be here just to know.
Slowly bringing your attention now up to the ankles circling your awareness in and around the ankle joints.
Sensing the lower legs now the calf muscles,
Touch or contact pressure,
Heaviness,
The shin bones.
If your mind is wandering away from the body gently escort it back with this sense of patience beginning again feeling into the knees now.
What sensations are letting you know that your knees are bent?
The upper legs from the knees to the hips sensing the large thigh bones and all the large muscles here vibration,
Tingling,
Pressure,
Aliveness.
Feeling into the hips the buttocks.
You might be aware now of both legs and feet as you naturally breathe in and out.
Paying attention now to the tailbone,
The base of the spine.
Sensing into the pelvic region,
Soft rhythm of the abdomen rising and falling.
The lower back sacrum area,
You might feel the breath here.
Sensing the spine and the internal organs that support us day and night.
Moving your attention up into the chest,
Heart area,
Maybe sensing your own heartbeat.
All the way up to the collarbones,
The lungs,
The rib cage.
Sense of expansion with the in-breath releasing or returning to center with the out-breath.
Feeling the breath through the torso now as you naturally breathe in and out.
Sensing now both hands,
Warmth or tingling here,
Fingers,
Thumbs,
The pulse of the wrists circulation,
Forearms leading up to the elbows,
The upper arms leading up into the shoulders.
Sensing your shoulders from the inside.
Being aware now of both arms and hands as you feel the flow of the breath coming and going.
Bringing your attention now to the throat,
Neck area.
Sensing the breath here and the whole face,
Head,
Feeling the breath at the nose.
Having a sense now of your whole body sitting or lying.
Being aware the whole body,
Head,
Torso,
Arms and legs.
Feeling the breath coming into the body and the breath coming back out.
