Welcome to the Somatic Awareness Practice.
The purpose of this practice is to continue to build awareness of our felt sense.
This meditation invites us to move beyond thought.
To surrender into the experience of our body in the present moment and the experience of its sensations.
The experience of sensations is the experience of energy at a finer and more detailed level.
You can be seated or lying down for this meditation.
If you are lying down,
You might like to have your knees up,
Knocked together,
Feet flat on the earth.
Your hands might be resting on your lower belly or gently in your lap.
And let's begin by bringing our attention to the feet.
Starting to become curious of the experience of sensations in our feet.
Breathing into the sensations that are present.
Breathing out,
Allowing the sensations to be as they are.
Breath in,
Noticing sensations in our feet.
Breath out,
Allowing sensations in our feet to be exactly as they are.
Let's move next to the lower legs.
From the ankles to the bottom of the knees.
Breathing in,
Noticing the sensations in this area of the body.
Breathing out,
Allowing them to be as they are.
Moving up the legs to the knees and the upper thighs,
The hamstrings,
The back of the legs.
Noticing what sensations might be present.
Is there a particular texture to the sensations?
Breathing into the sensations.
Breathing out,
Allowing.
Moving to the pelvic area.
The pelvic girdle,
The hips,
The tailbone,
The back of the legs.
The tailbone.
Breathing into the sensations in this area of the body.
Breathing out,
Allowing them to be exactly as they are.
Now moving to the abdominal area.
The obliques,
The lower back.
Exploring the sensations in this area.
Breathing in to the sensations.
Breathing out,
Allowing.
Moving to the chest area.
Bottom of the ribcage to the upper chest.
The mid back,
Upper back.
Breathing in to the sensations in this area.
Breathing out,
Allowing.
Moving our attention to the upper arms.
The shoulders down to the elbow joint.
Becoming aware of sensations in this area of the body.
Breathing in to the sensations.
Breathing out,
Allowing.
Moving our attention to the lower arms,
The forearms.
Including the hands and the fingers.
Breath in,
Sensations.
Breath out,
Allowing.
Moving our attention to the neck area.
Noticing what is present in our sensations of this area.
Breath in,
Sensations.
Breath out,
Allowing.
Moving to the head area.
The face and the skull,
The jaw.
Breathing in,
Sensations.
Breathing out,
Allowing.
Starting to become aware of your whole body.
Noticing the sensations that are present.
Breath in,
Sensations.
Breath out,
Allowing.
Coming back to the space that you're in.
Opening your eyes.
And when you're ready,
In your own time.
Continuing the rest of your day.
