Welcome to this body sensing practice.
Body sensing is simply the practice of bringing open and curious attention to the sensations within your body without trying to fix,
Control,
Or change anything.
It's a way of listening to the body moment by moment and allowing sensations to guide awareness rather than thought.
In this particular practice,
I'll guide you to bring awareness to parts of the body with rich sensory input to the brain to create a powerful shift that calms the nervous system,
Gently anchors awareness in the present moment and supports moving into deeper states of meditation.
This gentle sensory practice isn't about forcing relaxation.
It's about creating the conditions where your body feels safe enough to let go and relax.
So I invite you to find a comfortable position,
Making sure that your body feels supported and taking a few slow,
Full breaths as you settle in,
Just allowing your breath to find its own natural rhythm.
No need to try to control,
Fix,
Or force the breath in any way.
And if at any point focusing on an area of the body does not feel right for you,
You are always free to move your attention someplace else.
Let's bring awareness to our hands.
Now go ahead and bring attention to your hands.
Notice the weight of them,
The temperature,
Any sense of pulsing or tingling that might already be present.
Drawing awareness just into the left hand,
Sensations of the palm of that hand,
Sensing into the palm of the left hand,
The back of the hand,
The thumb of the thumb,
The second finger,
The middle finger,
The ring finger,
The little finger,
The entire left hand as pure sensation.
Sensing the space between the fingers,
Entire left hand as radiant sensation.
Drawing awareness over into the sensations in the palm of the right hand,
The back of the hand,
The palm of the right hand,
The second finger,
Middle finger,
The ring finger,
The little finger,
Sensing the space between the fingers,
The entire right hand as radiant sensation.
And drawing attention back over into the left hand,
Noticing sensation here,
Fully feeling into the left hand,
And moving attention back over into the right hand,
Fully sensing whatever is present now in the right hand,
Bringing both hands into awareness as radiant sensation.
Just noticing the effect on your body and mind as you focus attention simultaneously on both hands.
Now moving attention up to your lips.
Notice if you can sense the edges of the lips.
Any sensations of air rushing across them as you breathe.
Noticing sensations of the inside walls of the mouth,
The solidity of the teeth,
The tongue floating in the mouth,
The lips,
The mouth,
All as radiant sensation.
Inviting the jaw to relax or soften,
Bringing attention to the left eye,
The left eyebrow,
Cheekbone,
Temple,
The entire left eye and surrounding area as sensation.
Drawing attention over into the right eye,
Softening,
The eyebrow,
Cheekbone,
Temple,
The entire right eye as sensation.
Inviting your whole face to soften,
Lips,
Mouth,
Jaw,
Eyes,
Forehead,
Heavy,
Warm,
Relaxed.
No need to change anything.
Just feel and allow the sensations of your whole body to come into awareness.
Noticing what sensations are present as you bring your entire body into awareness.
Letting things be just as they are from moment to moment.
Letting go of everything that's holding you back.
Letting go of everything that's holding you back.
Letting go of everything that's holding you back.
Letting go of everything that's holding you back.
Letting go of everything that's holding you back.
It just needs space,
Safety,
And your attention.
Thank you for practicing with me today.
