Sit comfortably,
Either in a chair or in a cushion.
Allow yourself to be comfortable.
With your spine straight,
Erect.
But,
At the same time,
Relaxed.
Like a mountain.
Very steady and relaxed.
Your hands can rest on your lap or your knees.
The index fingers touching your thumbs.
Or,
Simply with your palms facing down.
Allow your shoulders to be relaxed.
The top of your head as if pulled up towards the sky.
Face is relaxed.
Comfortable.
Eyes either gently closed or slightly open,
Allowing a little bit of light to come through.
Notice your breath.
Gentle movement of your chest,
Of your abdomen.
As you're breathing in and out.
Notice the position of your body at this moment.
Is there anything that you need to correct?
Wiggle a little bit.
Move in a different way.
As your body is ready and comfortable,
The mind stays comfortable,
Soft.
Relaxed,
Yet alert.
Before we start the practice of meditation,
Let's allow everything that already was to be let go.
Just for the time of the meditation.
We'll be there waiting for you as you finish.
All the thoughts about the future,
Anything that you think will happen or won't happen,
Also let it go for the next 20 minutes or so.
For the next 20 minutes,
Try to stay here and now.
Completely relaxed and alert.
I will name different parts of your body.
And we will mentally visit them,
As if mentally touching them.
There is nothing that needs to be done.
Just moving your mind from one place to the other,
Peacefully.
Observing,
Noticing,
Without any judgment.
You may notice sensations in the body.
The thoughts will come.
Try not to push them away.
Try not to get annoyed by them.
Just notice them,
Without paying too much attention,
Without building any story.
Without being engaged with them.
So knowing that they'll come and it's completely natural.
And just watching.
As they come and you don't engage with them,
They will also pass and go away.
So we'll start first with the feet.
Noticing any sensations in your feet.
How your feet are feeling,
How they are doing today.
The soles of your feet.
The toes.
Noticing your ankles.
Your heels.
Your whole feet.
Just notice life in your feet.
And then bring your awareness to your shins.
Noticing your shins.
And then your calves.
Your knees.
And then the back of your knees.
Feeling your whole lower legs.
Feeling the life in your lower legs.
Noticing if there are any sensations that you may feel in your lower legs.
And then notice the upper legs.
The front of your upper legs.
Where the quads are.
And then the back of your upper legs.
Where the hamstrings are.
And maybe notice the connection between your body and your seat.
The surface that you are sitting on.
Sitting upon.
Notice your buttocks.
And the pressure that your body is putting on the cushion or the chair.
And notice your whole lower body.
Whole lower body.
As a base.
And then see your back.
Your lower back.
Mid and upper back.
Notice if the spine is erect.
Long.
Or maybe slouching a little bit.
And notice your abdomen and chest.
And spend a few moments here.
For a moment just watching the movement of the chest and abdomen.
As you are breathing in and out.
Again,
Without any judgment.
There is nothing you can do wrong.
Just watch any sensations in your body.
Notice how the body is responding to every breath.
Again,
Without changing anything,
Without any judgment.
Just notice.
Notice the life in your chest,
Life in your abdomen.
And the thoughts may come and go.
And every time they come,
They smile to yourself.
When you notice them.
Try not to engage with them.
It's with curiosity.
Noticing what they are.
And noticing how randomly they come and go.
If you don't engage with them.
And notice your hands.
Notice your fingers.
Notice the palms of your hands.
The tops of your hands.
And then notice the life in your hands.
And just watching without any judgment.
No action is necessary.
And then notice your wrists.
Notice your forearms.
Elbows.
And the inside of your elbows.
Notice your upper arms.
And then notice the whole arms and their position.
Notice how they are resting,
How your hands are maybe resting in your lap or your knees.
And the position of your hands and arms.
How do they feel?
Are they heavy or light?
Well supported or not?
Can you feel any sensations in your arms?
Whatever it is.
You may feel some pulsation or energy flow.
Some temperature or maybe nothing at all.
And it's all good.
And notice your shoulders.
Notice your shoulders.
Your neck.
And again trying to develop that witness consciousness.
Just notice your whole body.
All the way from your shoulders down to your feet.
To your toes.
And being aware that you have this body.
How the body feels.
Notice the back of your neck.
And then the front,
The side of your throat.
And notice how you are swallowing saliva.
Saliva.
Notice the inside of your mouth.
The moisture there.
The meaty inside of your cheeks.
Your tongue.
Your teeth.
The position of your teeth.
Notice your lips.
And notice your face.
Again without changing it.
Just notice your facial expression.
Notice how the air feels on your skin.
Notice the position of your eyelids.
Whether they are closed or slightly open.
Notice your whole face.
And then your forehead and back of your head.
And then feel your whole body at the same time.
Just feel the body within the skin.
Any sensations that you may feel in your body.
And whenever you find yourself wandering and getting engaged with thoughts.
As soon as you realize that.
As soon as you realize you are thinking.
Just smile to yourself.
It's a point for you.
You realize that and as soon as you can.
Come back to the practice of just experiencing your body.
As you feel your whole body at the same time.
Notice if there is any place with a stronger sensation.
Whatever the sensation is.
Allow yourself for a few moments to just feel it.
Again without judgment,
Without any comparison.
Just feel the sensation.
Just notice it.
And then slowly and gently.
Start noticing how you feel.
How you feel.
Are there any emotions present?
Just notice them.
Notice how you feel.
Deepen your breath if that feels good.
Allow the chest to expand even more.
And then gently contract.
Start moving your toes,
Your fingers.
Slowly allowing the body to awake.
If that feels good you can bring your hands together in front of your heart.
And bow your head to express gratitude for being able to do this practice.
And for just being with yourself.
