Welcome.
Thank you for joining me today for this Kaya Stereum meditation practice.
This practice can be used on its own to find stillness and just a focus of mind as well as body or it can be used as a preparatory practice.
So as we're going to be sitting still you might find a little bit of movement first,
Whatever your body is wanting.
And then when you feel ready find a comfortable seat,
Maybe sitting up on a blanket or cushion so that you have that nice tall spine.
Arms and hands wherever they're comfortable for you and gently close your eyes.
Start to notice your body,
Maybe notice any sensation in the body whether it's feelings of tightness,
Tension or even discomfort.
Just notice how your body feels in this moment.
Invite a sense of curiosity,
Awareness without attachment or judgment just to pay attention to what's going on in the body as well as the breath and the mind.
And then set an intention that you will remain still.
Our goal is to remain as still as a statue,
Steady as a tree.
So you can imagine your legs,
Feet and hips are like tree roots grounded into the earth.
Your spine is long and tall like the trunk of the tree.
And the crown of your head reaches gently up towards the sky.
We're going to begin a rotation of awareness through the body.
So bring your attention and focus to your right foot.
Focus on your right foot.
And then notice your left foot.
Notice your left foot.
Bring your attention to the whole right leg.
Notice your whole right leg.
Bring your focus to the left leg.
Notice your left leg.
Now bring your awareness to the whole back.
Notice your whole back.
Now notice your lower belly,
Your lower belly.
Bring your awareness up to the upper chest.
Focus on your upper chest.
Now notice the right arm,
Your whole right arm from the shoulder to the fingertips.
Notice your left arm,
Your whole left arm from the shoulder to the fingertips.
Bring your awareness to the neck and throat.
Notice your neck and throat.
And then bring your awareness to your face and your whole head.
Notice your whole head and face.
And then notice the whole body.
Notice your whole body still as a statue,
Steady as a tree.
Your whole body motionless except for your breath.
Again,
Notice your right foot.
Bring your focused attention to your right foot.
Notice your left foot.
Bring your awareness to your left foot.
Focus on your right leg,
The whole right leg.
Bring your awareness to your left leg.
Notice your whole left leg.
Bring your awareness to your back,
The whole back.
And then shift your awareness to your lower belly,
Your lower belly.
Bring your awareness to your upper chest.
Notice the upper chest.
Shift your awareness to the right arm,
The whole right arm.
Notice your left arm,
The whole left arm.
Bring your awareness to the throat and neck.
Notice your throat and neck.
Become aware of your face and head,
The whole head and face.
Bring your awareness to the whole body now.
Notice your whole body,
Steady as a statue,
Grounded like a tree,
Very still and quiet.
Once more,
Bring your awareness to your right foot.
Notice your right foot with all your attention.
Bring your full attention to your left foot.
Notice your left foot.
Bring your full awareness to the right leg.
Notice your right leg.
Bring your full awareness to the left leg.
Notice your left leg.
Bring your awareness to your back.
Bring your full attention to the whole back.
Bring your focused awareness to your lower belly.
Notice the area of your lower belly.
Bring your focused attention to the upper chest.
Notice your upper chest.
Bring your full awareness to the right arm,
Your whole right arm,
From shoulder down the arm to the hand and fingers.
Bring your whole attention to the left arm,
The whole left arm,
From the shoulder down the arm to the hand and fingers.
Bring your awareness to the throat and neck,
Your full attention to the throat and neck.
Bring your full awareness to the face and head.
Bring your attention to the whole head and face.
And then bring your whole awareness to the full body,
All of the body.
Notice your still body,
The complete body,
Steady as a tree,
Still as a statue.
Notice the stillness of your mind.
Maybe your breath has become quieter as well.
Remaining still and steady,
Being the observer of your body being still and quiet,
Observing the breath and observing the mind.
So so so so Gently bring your awareness back to your breath.
Thank you for joining me today for this practice.
Have a beautiful rest of your day.
Namaste.
