Hello,
Welcome to this meditation practice to connect with your body.
I suggest you sit on the floor or on your yoga mat but if this is uncomfortable for you at this moment you can sit on a chair with your feet flat on the floor or supporting your feet with your yoga blocks or maybe some books until your feet feel well supported.
When sitting on the floor place your legs in a position that is comfortable and gentle for your body in this moment and you can always raise your pelvis a little bit sitting on a block or any other support.
Allow your arms to relax,
Shoulders relax back and down.
Hands can rest on the knees or on your thighs.
Now let's take a deep breath in and when you breathe out release the air through your mouth.
Once again releasing some tension.
And one last time creating a little bit more space along your torso as you breathe out.
Close your eyes allowing a deeper connection with your body and the sensations in your body at this moment.
How do you feel?
What is it like to be in this body at this moment?
Notice the way you're sitting and allow for any necessary adjustments to keep your comfort in this moment of stillness.
Feel your sitting bones touching the floor or any other support.
Notice the position of your pelvis and the space that exists here.
Observe the sensation of the legs and feet allowing the lower limbs to relax more and more towards the floor creating more space in the groin area.
At the same time feel your spine long vertebra by vertebra.
Bring the top of your head towards the ceiling without forcing it.
Notice your shoulders and arms and make sure that they remain relaxed towards the floor without losing the space in your torso.
The space between your vertebra.
Now bring your attention to your breathing movement in the front of your torso,
On your belly,
Your chest.
And now bring your attention to your back observing your breathing and the space it feels on your back.
Notice if you can feel this wave motion movement of inhalation and exhalation.
Notice your face,
Head and neck.
Keeping your jaw relaxed.
Make sure you are not clenching your teeth.
Make sure that there is space between your top teeth and your bottom teeth.
Relax your face skin and keep your eyelids touching effortless.
What is it like to be in this body right now?
How do you feel?
Next time you feel your inhale happening bring your hands together in front of your chest,
Palms touching,
Thumbs to the center of your heart.
And keeping this connection with yourself throughout the day.
And this is how we finish our practice.
Thank you for being here.
