Welcome to this guided meditation session.
Please make yourself comfortable in a seated position,
And let your eyes close.
I'd like to begin by softening and relaxing the area around the eyes.
It's really good to start to get used to paying attention to your eyes.
They really are a really good way to tell if the rest of your body is relaxed or not.
So,
Starting with a baseline of the eyes,
Being very soft and relaxed,
And letting that initiate the rest of the muscles on the face to soften and relax.
Allow that relaxation to spread downwards into the jaw.
Your jaw becomes slack,
Going downwards.
The shoulders drop downwards into the torso,
And the belly softens and drops as we pay attention to this downward movement of relaxation and energy.
And then we very naturally come to notice the contact between the body and the earth below it.
We bring our attention to those contact points,
And we start to have a somatic connection with the body.
We feel the sensations present at those places where the body is touching the earth,
Wherever that is according to your posture.
So we start to have a somatic connection within the body,
Really feeling it.
We also start to get this sense of the body resting,
Sitting on the earth,
Feeling the stability and the stillness of the earth below us,
And being that we are off the earth and not separate from it.
As we connect with the stability and the stillness of the earth below us that supports us,
The body starts to become still,
Stable,
Grounded.
Starting to become aware of this very close relationship between feeling the body and having the body soften and relax into stillness.
Both of these,
Feeling the body and relaxing the body,
Support and deepen one another.
Now,
How is it just simply sitting on the earth?
What's your relationship to that right now?
Is it contentedness?
Is there resistance?
We are just noticing,
Not judging.
We can also widen the attention to encompass other parts of the body that aren't in contact with the earth,
Noticing what sensations we feel there,
If any.
Allowing our attention to be wide,
Having a sense of feeling the whole body all at once.
The whole body,
Which includes the parts of the body connected to the earth,
Feeling the stillness and the stability of the earth,
Feeling the stillness and the stability of the body.
Starting to connect with the body more as a field of changing sensations,
As opposed to a solid form with sharp edges.
Take a moment to feel your body in this way.
It's just a field with tiny changing sensations,
Yet connected,
Grounded,
Resting on the earth.
Starting to become aware of the sensations of the breath,
Which are part of this larger field of sensations,
Staying present and grounded with those sensations for a moment.
And,
When you feel ready,
You may take a couple of deep breaths,
And come out of this meditation opening your eyes.
