Come into a comfortable position,
Either lying down on the floor,
Sitting on a chair,
Or sitting on the floor.
And take a moment to rest here,
In this present moment,
On this earth.
Feel the physical space that surrounds you,
The room that you are in,
Or the place you are in nature.
Feel how the gravity of the earth holds you,
Gently pulls you toward it,
Like an embrace.
This is your place here right now.
You are held,
And are exactly where you need to be.
I invite you to let go of any agenda,
Of any striving,
Of any expectations.
Allowing yourself to simply rest in awareness.
Awareness of your body.
Listening to your body,
And honoring the wisdom of your body.
Just paying attention to how you feel.
Not necessarily emotions.
Although if emotions arise,
Allow space for that too.
Feel what it physically feels like to be embodied.
To be in your body,
Right now.
I invite you to begin to move the body whenever it feels as though it wants to move.
In whatever way it wants to move.
Moving as little or as much as you would like.
And allowing stillness or movement.
Tuning into the wisdom of the body,
And letting it guide you.
A body either still or moving.
And moving the whole body,
Or a part of the body.
Let go of thinking,
And let the body guide you.
Alternating stillness and movement.
In this practice,
We are tuning our bodies as a sensing organ.
An instrument of great depth,
And wisdom,
And knowing.
Listen to your body.
With a sense of curiosity,
Of playful exploration.
And ask yourself,
Perhaps,
How does the belly feel?
What do the arms feel like doing?
What do the head and neck feel like doing?
With curiosity and playfulness.
Simply resting our attention on physical sensation.
Letting each moment arise anew.
Letting whatever has happened before,
Simply evaporate.
And returning to awareness.
Awareness of the present moment.
The present moment in your body.
Cultivate a feeling of nowness.
What does it feel like now in your body?
And now,
Noticing how the sensations move and undulate.
Alternating between movement and stillness.
If you have not been able to get up and move around a little,
This might be a good time before we bring the practice to a close.
Being in your body,
Noticing what is arising.
And alternating stillness and movement.
Just noticing.
Now,
To bring our practice to a close for today.
Find a place in the room and bring your body into a shape to rest.
Whatever shape feels intuitively right.
And once you find your shape,
Bring your attention to the back side of your body.
Feel very strong back of the body.
Allow your present awareness to rest in the strength of the back body.
And allow the front of your body to become relaxed.
Relaxed eyes,
Tongues,
Inner ears,
Face.
Notice,
Perhaps,
How little effort it takes to remain in this position.
With your back body strong,
Your front body soft,
Receptive.
And as you're ready,
Gradually,
Slowly,
Move out of the position you are in.
Perhaps with a bit more awareness.
A bit more listening to the wisdom of the body.
