All right,
So finding a posture that feels good for us,
Settling in,
Notice where your breath is at right now.
Is it short or long,
Shallow or deep?
For this practice we're going to kind of shine that little spotlight of awareness to different parts of our body as I guide you and we're always going to just bring and noticing,
Seeing what's there,
Noticing what comes up and as best we can not bringing any judgment to that.
You may have lots of different thoughts and emotions connected with different parts of your body and when you see those pop up throughout the practice you can just notice the thought or the motion,
Smile and bring it right back to what's going on in the place that we're focusing on at the time.
So let's start with the top of our head,
That flat top of the head.
What's there?
There may be no sensation at all when you first put your awareness there,
Might feel tingling,
Maybe like a little bit of a crawling,
Noticing and accepting.
We'll move our awareness down to our face,
To our eyes,
Bringing a softness to the eyes,
The cheekbones,
The tip of the nose,
The jaw,
Bring our awareness to our ears and then to the back of the head.
There might be pulsing,
Warmth,
Whatever is there is welcome.
Let's work our way down the back of the neck and then to the shoulders.
Notice if in doing this you've been focusing so hard that you're rigid and remember we're just trying to notice what's there,
We don't need to put forth a lot of effort.
Whatever is already there present in our shoulders.
Let's work our way down from the shoulders through the biceps to the forearms and to the hands.
The hands have so many sensory receptors,
It's common to feel a lot of different things here,
Just noticing but no problem if nothing's coming in.
Gently shifting the attention now to our chest,
You might feel the rise and fall of the chest when you breathe,
Working down to the belly.
We often tighten our bellies and hold tension here so if it feels nice to soften,
Feel free to soften your belly.
Then we'll move our attention to our pelvic area,
Noticing and accepting whatever is coming up and down through their thighs.
What are our thighs like right now?
The front of the knees and the back of the knees and our calves down to our ankles,
The tops of the feet,
The bottoms of the feet.
You can even check out what's going on with the big toes right now or the little toes.
Let's bring it,
Let's hold it all for a moment.
This amazing body that does so much for us,
All these pieces just doing their thing so that we can accomplish the amazing things that we want to every day.
If you like,
Bring a light smile and send that love to the whole body and when you're ready you can open your
