Welcome to today's practice.
I'm Laniya and we'll be embracing awareness,
Presence,
And relaxation.
If it's available to you,
I invite you to lay down on the floor in a constructive rest position.
This means that your back is flat against the floor,
Your knees are bent facing upwards,
And your feet are also flat on the floor.
You can also do this sitting in a chair or in a comfortable position.
If you have a pillow that you want to place underneath your head or your lower back when you are laying down,
You may also do so.
Wherever you are,
Find the most comfortable position for you.
And as you get settled,
Place one hand on your belly and the other on your heart space.
Relax into this pose and get all the adjustments and fidgeting out.
Then take a deep inhale and let the air travel and meet your hand on the belly.
Take another deep inhale and send the air to your chest.
Then take a deep inhale and let it fill your chest and your tummy,
Fill up the whole cavern of your body.
You can feel your ribs expand in the front,
In the back,
And on the sides.
Continue to breathe into this box,
Into this cavern,
Into this beautiful,
Into this box,
Into this cavern,
Into this beautiful space with your natural breath.
And with each inhale,
Let ease flow through your body.
And with each exhale,
Let your weight release into the floor.
And any holding or tension or control melt into the ground.
As you melt into the floor,
Surrender to it,
Receive the support of this foundation beneath you.
Let it become softer and softer.
It's as if you have a bed of sand or clouds beneath you.
Where else can you release and give in?
Release your thigh bones,
Your jaw,
Your tongue,
Your neck,
Your pelvic region,
Your fingers,
Your eyes.
Melt.
Melting.
Softer.
Softer.
Surrender.
Surrender.
Begin to bring your awareness to any point of the body touching the ground,
The bottoms of your feet,
Your glutes,
The lower back,
Maybe your elbows or the back of the arms,
Your shoulder blades and upper back,
The softness of your head.
Where else can you feel and what else is touching in this moment?
Can you feel the cool or warm air of the room on your skin?
Can you feel the air entering and exiting your nostrils?
Maybe you can sense the fabric of your clothing,
Gracing your skin.
Maybe there's tingles or goosebumps stretching across your skin.
Maybe you can feel the tongue gently laying against your teeth.
Maybe there is still tension or an itch somewhere and if there is,
Let it be.
Notice it and see if you can invite it to go away and melt into the ground.
Begin to bring your awareness to any sounds or noises you might hear around you.
Environmentally,
Within your space,
Hear your breath.
Maybe there are body gurgles happening.
See if you can pinpoint every tiny sound near and far.
Simply bring this into awareness,
No need to force.
Just observe.
Maybe there are consistent sounds and maybe there are spontaneous and surprising sounds that come through.
Continue breathing naturally and fulfilling.
Then slowly begin to observe any scents or smell that might enter into your space,
Into your being.
There might be nothing,
But maybe because you bring your awareness here,
You can acknowledge it.
You can embrace it.
Maybe there's a familiar scent that fills your home,
Your space.
You can sense perfume or a candle or a fragrance that is left behind.
Maybe there's cooking happening or there is a scent of cooking that remains.
Maybe there's a sound of a sound that is left behind.
Let it fill your space.
Bring this awareness to your taste.
How do you notice and observe what you are tasting right now?
Can you taste the saliva in your mouth?
Remnants of flavors from a meal?
Maybe there's something that you desire.
Taste it.
Sip it in.
Breathing.
Melting.
When you're ready,
Bring your awareness to what you see.
Your eyes are closed physically,
But you are still able to see.
Is there a sheet of darkness,
Of black?
Is there light seeping in?
Maybe you see tiny floating dots.
Maybe there's bursts of colors that come to you,
Visuals,
Pictures,
Shapes,
Or words may appear.
Maybe there's dreams that come about.
Dreams that come about.
Let it illustrate and see.
Feel the wholeness of your being through touch,
Sound,
Taste,
Smell,
And sight.
Breathe into every sense of your body,
Living here and now,
Fully immersed.
Your body is here.
It is present.
You are presence.
You are capable of receiving.
You are capable of giving.
Surrender and open.
Breathe in and exhale.
Slowly bring your awareness back to your physical body,
This space that you are in.
Wiggle your fingers and toes if that feels good.
And when you are ready,
Open your eyes and begin to see the space around you with your whole being.
These five senses that are a gift to us to experience life are right here.
Experience life around us and within us.
Inhale,
Exhale,
And let it go.
