Shifting gears.
So let's begin this practice with a pause.
Just taking some time to step out of any activity that you might be involved with.
Finding an upright posture.
And allowing your eyes to close.
You can be sitting,
You can be standing.
What's important is to pause.
And then beginning to allow your senses to open.
Feeling the environment around you.
The various sounds.
The touch of air on your skin.
And sensing your body.
And maybe also having a sense of your body breathing itself.
Sounds in the abdomen and chest as the breath comes and goes.
Also acknowledging the mind.
Chattering away about past events.
Anticipations of the future.
Or comments or judgements about what's happening right now.
So allowing the mind to do its thing.
And feeling the weight of the body.
The pull of gravity felt down in the feet or the buttocks.
Let's take some time to check in with the body.
Coming up in the forehead.
Just allowing the forehead to soften.
The brow to smooth.
And also allowing any residual tension just to be there.
Not needing that to be any different to how it is right now.
Allowing the jaw to loosen.
So really allowing the jaw to drop,
Mouth to open.
All the way up to the root of the tongue.
Flowing down into the shoulders.
Allowing any tension in the shoulders just to float here in awareness.
Falling into the arms.
Really just letting any holding or tensing in the arms.
Letting that go.
Seeing what it's like to really give up the weight of the arms to gravity.
Let them rest on whatever surface is next to them.
Allowing any gripping or holding in the hands to loosen.
Really allowing the hands to soften,
To open.
Feeling any fizzing or tingling in the hands.
Tensing the hands from the inside out.
Feeling the breath down in the belly.
Often we hold the belly in.
Maybe seeing what it's like to really let the abdomen open,
Soften.
To be more round in shape.
Feeling the pelvis.
The buttocks,
Base of the spine.
Also maybe having a sense of the legs and the feet.
Whatever posture you're in.
Stop seeing what it's like to really fully give up the weight of your body to gravity.
Let whatever surface you're resting on.
Really take the whole weight of your body.
Relax on each out breath,
Giving up the weight of the body a little bit more.
Maybe just having a sense of the whole body sitting or standing or lying here.
This whole world of sensation constantly changing from one moment to the next.
Sensations on the skin.
Contact with clothing.
Your facial expression.
And sensation deep within the body.
And as we come to the end of this practice,
This meditation.
You transition into your day.
Just from time to time,
Just coming back to a sense of the body.
Allowing this connection with the body.
Help you slow down a little bit.
To come into the present moment.
And to keep it real.
Thank you.
