Let's begin this practice exploring and connecting with physical sensations by taking a snapshot of what's going on in your body now.
Let's see what's around in terms of physical sensations.
What's the most dominant sensation?
Is it an ache,
A pain?
Some tightness?
Some heaviness or fatigue?
Maybe a sense of being disconnected,
Contracted or blocked?
Maybe there's some discomfort around from the way you're sitting or something else?
Maybe some warmth,
Some coolness and tingling?
Some energy and aliveness?
Just seeing what's around for you.
As you explore the sensations that are around,
See if it's possible not to perceive sensations as pleasant or unpleasant,
Allowing them to be just sensations without any thoughts or judgments getting involved.
Understanding how close you can get to raw sensation.
Then letting go of generally noticing the sensations that are going on for you now.
And using curiosity and beginner's mind as if you've never noticed before,
I'd like you to bring the focus of your attention to your eyes and the muscles around your eyes.
Seeing if you can remain noticing the pure sensation without naming,
Labelling or commenting on what you experience.
Probably noticing the light coming in through your closed eyelids.
Being curious about what you actually see.
Is it just blank?
Or are there subtle colours,
Light and shade and movement?
Feeling the energy and aliveness around your eyes.
Then letting your eyes really relax in their sockets.
And release any tension in the muscles around your eyes.
Then moving your attention to the muscles around your face.
Again using curiosity and beginner's mind.
Feeling the muscles around your mouth.
Feeling aware of the sensations inside your mouth and around your tongue.
Then relaxing and releasing the muscles around your face,
Your mouth and tongue.
Now taking this level of awareness that you've applied to your eyes and your mouth to the whole of your body if you can.
From the soles of your feet,
Up your legs,
To your lower torso,
Your chest and back,
Up to your shoulders,
Down your arms,
Past your elbows to your hands,
Up your neck and head to the top of your head.
Feeling the whole of your body into awareness.
Noticing the same raw physical sensations.
Feeling home to and really connecting with your body.
Maybe sensing the energy and aliveness dancing around your body.
Feel of movement and activity.
And feeling a sense of appreciation and gratitude for this body that has supported you every day of your life.
And resting in whole body awareness for a few moments.
Really connecting with the sensations of your body.
As we come to the end of this practice,
Maybe setting the intention to tune into and explore the physical sensations of your body more often,
Seeing your body as a wise teacher,
Full of insight and see what difference that makes.
