Let's begin this exploration of wholeness by asking yourself what's going on for me now and seeing what arises.
There could be physical sensations that are already here,
Some feelings,
Some emotions and some thoughts calling for your attention.
Just seeing what arises.
As you notice,
Sensations,
Feelings,
Emotions and thoughts.
Just taking a snapshot and seeing if they're a little bit fragmented or are they integrated and whole.
Are the thoughts fragments,
The sensations separated around your body?
Or are you experiencing a completely interconnected sense of sensations,
Feelings,
Emotions and thoughts?
Maybe that some of the thoughts are a bit scattered,
That there's some emotional agitation around.
Without interfering by trying to fix or improve things.
Just taking a snapshot and seeing what your experience is like.
And when you're watching your thoughts,
Simply acknowledging the headlines rather than going into the full meaning and story behind any particular thought.
And now you've explored how whole or fragmented your experience is.
We're now going to explore and experience wholeness.
Letting go of noticing thoughts,
Feelings and emotions.
Bringing your attention right down to the soles of your feet.
Using curiosity to notice some tingling,
Some coolness and warmth.
Some feelings of pressure.
Then expanding that awareness over the whole of your feet to your ankles.
And then moving up the awareness across your body.
So up to your legs,
To your knees.
From your knees to your pelvic area.
Your lower torso.
Lower back and belly.
And up your chest and upper back.
Your shoulder blades and shoulders.
Filling up the whole of your body with awareness.
And down your arms past your elbows to the tips of your fingers.
And up your neck,
Jaw,
Face to the top of your head.
Bringing the whole of your body into awareness.
From the soles of your feet to the palms of your hands to the top of your head.
Aware of your body from the inside out.
Feel of energy and aliveness.
Noticing the physical sensations that are already here.
All part of your whole body.
From physical sensations,
Noticing any feelings that are around.
Then from feelings to acknowledging emotions.
And from emotions to acknowledging thoughts.
All interconnected and part of the whole experience.
Then reaching out with your attention and awareness to your sense of hearing.
Noticing the sounds in the room.
And expanding further out to the sounds outside.
Right out to the most distant sound you can hear.
See if it's possible to hold your attention and awareness right out.
Feeling expanded.
Sense of spaciousness.
Connection and wholeness.
Sitting here as a complex,
Sophisticated human being.
Full of energy and aliveness.
With sensations,
Feelings,
Emotions and thoughts.
With access to all of your senses.
All working together.
Whole and complete.
Resting for a few moments in this sense of wholeness.
Appreciating what it means to feel whole.
And as we come to the end of this practice.
Setting the intention to take this experience of wholeness into the rest of your day.
And see what difference that makes.
