Welcome to this embodiment practice.
I invite you to begin by simply noticing yourself sitting in the chair or sitting on the ground and really feeling the pull of gravity on your body.
Something we don't really notice unless we stop and think about it.
It's subtle but it's there.
Your body can tell which way is up,
Which way is down,
So just get a sense of this also.
And now start by getting a sense of the direction you're facing and see if you can sense what's outside in that direction.
See if you can sense which direction you're actually facing,
North,
South,
East or west or in between one of those two.
And from there sensing what's to your right outside and then what's behind you into your left and then back to the front.
Sensing how your attention can move around you while you stay stationary in the middle of that.
See if you can hear any noises outside or in the distance.
And getting a sense of how far or what direction the noises are coming from in comparison to where you are right now.
Now coming in closer,
Coming into the room or the home or the building you are in.
Or if you're outside just coming in a little closer to the surrounding area.
So if you're in a building begin by sensing the rooms that adjoin the room you're in.
So what's around you?
There may be a hallway,
You may be near a window.
And then coming a little closer into the room or the area you're in.
Begin by sensing what's in front of you.
Then moving your attention to your right,
Sensing what's over there and how far you are from the walls or the landmarks,
Trees,
Other buildings.
Then moving your attention to behind you and sensing what's there.
And then moving to your left,
Again sensing what's there,
The distance between you and what you can sense in your surroundings.
Getting a sense now of where the ground is and how far you are off the ground.
Sensing the floor and what's beneath it.
Also sensing the ceiling and what's above it.
Now just getting a sense of anything else in your environment without looking.
And the distance and the direction of those things.
Really locating yourself in time and space.
Where are you on the planet right now?
See if you can deeply connect with that in a really physical way.
Now I invite you to tune in to the place where you notice from.
The place behind the eyes.
And just getting a sense of what it's like to notice from there.
Getting a sense of also the light that comes in through the eyelids.
And from there I invite you to pivot that attention inward now.
To get a sense of what it's like being in a human body.
Sensing all the different systems and how they interconnect.
Sensing the skeletal system,
The bones,
How they all join and connect.
Sensing the musculature,
How the muscles attach to the bones.
Sensing the circulation,
The blood flow,
The respiration,
The movement of breath.
Even sensing the endocrine,
The hormone system in the background is going along,
Doing its thing.
The nervous system,
The network of nerves that run throughout the body.
So much activity going on all the time without us even realizing,
Without us even focusing.
See if you can now focus here and notice and feel the feeling of all the activity from head to toe.
Subtle buzzing,
Tingling,
Movement.
The feeling of being in a human body.
And I invite you now to sense that human body in time and space.
And just be present with that.
See if you can hold those two things at the same time.
And sensing now into what might feel a little different.
Sensing whether there's an increased sense of groundedness or embodiment.
Do you feel more here?
Do you feel more in your body?
Is there an opening?
A softening?
A slowing?
And these may or may not be here.
That's also okay.
So I invite you to linger here for as long as you need to.
