Comfortable Here (3 min)

Want to relax or refresh? The body scan is a relaxing way to become present by noticing bodily sensations.

Part of a series of somatic and embodiment practices, to help you develop full-body listening, activate your life force, and love the temple of your body!

Transcript

Hello,

Pashalindi here.

Here's a short mindfulness practice designed to help us let go of thinking and direct our attention back into the body,

Into the present moment.

Mostly it's about listening to your body,

So feel free to adapt any of the instructions to suit your own needs as we go along.

So first,

Finding a comfortable sitting position,

Closing your eyes or leaving your eyes open,

Gazing downwards with a soft focus and taking a nice long deep breath.

And now placing your attention in your feet.

Where do you notice any comfortable sensations here?

Perhaps some contact,

Weight,

Warmth?

And if anything feels uncomfortable,

Simply noticing and seeing if we can stay with that discomfort for one more breath before moving.

And then placing our attention somewhere else in the feet where it does feel okay or comfortable.

Now placing your attention in your seat.

Where does it feel comfortable here?

And if you find your mind wandering away,

That's fine.

Simply noticing and bringing your attention back to feeling comfortable sensations.

Now placing your attention in your torso and chest.

Feeling these comfortable sensations,

Perhaps of weight,

Perhaps feeling the touch of clothes.

There could be a feeling of openness or movement.

And now placing your attention in your shoulders.

Where do they feel comfortable?

Your hands,

Your head and neck.

Where do they feel comfortable?

And then resting here,

Enjoying these comfortable sensations for a few moments.

And if you wish,

You can continue,

Perhaps tuning in to comfortable sensations during other times in your day.

Thanks for taking time to reconnect.

Reviews

Beautiful for the end of the workday thank you so much 💫

Your voice brings positivity

I enjoyed the focus of feeling comfortable and why I was feeling that way. It helped to keep me in the present moment.