Welcome to your practice today.
I am so grateful that you're here and as you settle into your comfortable seat,
Just taking
your time to get comfortable and setting yourself up such that you're at ease.
It just feels good to be supported by the chair or perhaps maybe you're lying down on
the floor or on a bed and maybe seeing if there's a blanket that you can place over
top so you can feel even more comfortable.
This is your time to rest,
Relax,
And set aside any mental chatter and or planning or
even the past and just set it aside and allow it to rest in equanimity just for this next
little while.
So it's almost as though you're giving your brain a deep break from any and all activity.
And what a relief,
Just allowing the brain to rest as we work with the whole body in
the next couple of moments as we scan the body somatically as a way of focusing our
concentration on the physicality of the body.
So what it is that you feel physically in your awareness,
And I'll guide you through
each part of the body and all you need to do is simply pay attention and allow things
to come and go just as they are.
And this practice is meant to calm the mind and nourish your nervous system and your whole
being.
So let's begin.
And maybe just taking a couple of deep breaths here in this way.
So taking a couple of sips of breath on the inhale,
Like this.
And on the exhale,
Exhaling the breath out through the mouth and aside.
And a couple of sips of breath on the inhale and exhaling through the mouth and aside.
All the way through,
Right to the very end.
And one last time,
A couple of sips of breath on the inhale,
Exhaling and aside out through
the mouth all the way through.
So it's just to let go and allow the body to rest and relax even more deeply.
And now allow the breath to go,
Just allow the breath to rest in the background in equanimity.
And just for a moment,
Bring your awareness to the sounds in your outer world,
Listening
to the sounds in the room,
One by one,
Applying your concentration to each sound as though
you're hearing it for the very first time,
Getting to know it,
And then allowing it to
dissolve.
Or you may just be noticing the sounds of my voice,
And as we work through the somatic
body with your attention,
All you need to do is listen to my voice to stay awake and
alert,
Bringing your awareness now to your head.
And maybe it's resting on the chair,
The neck,
Or the spine,
Just checking in with the torso,
Relaxing the torso,
Both arms relaxed,
And just checking in with the lower body.
And now the whole body.
And just taking a couple of moments,
Checking in with the whole body,
Making any adjustments
to feel even more comfortable here.
And then just letting that go,
Bringing your awareness now to the crown of the head,
And
noticing any sensations in the crown of the head,
Or perhaps there are no sensations.
It's quiet,
Restful,
And just enjoy that,
And allowing that to dissolve,
Bringing your
awareness and energy to the forehead,
Allowing all of the lines of the forehead to dissolve
and rest.
Just noticing here any sensations,
Or maybe it's quiet and restful,
And noticing the space
between the eyebrow,
Space between the eyebrow,
Both eyes relaxing back into their sockets
so as to rest a little more deeply.
Just noticing as the eyes rest back into their sockets how the energy may dissolve
and trickle down to the cheeks,
Relaxing,
And that energy drawing down to the jaw,
And
both ears,
And then noticing the tongue inside of the right cheek,
And the inside of the
left cheek,
Noticing any and all sensations in the mouth,
And then allowing that to dissolve,
Noticing the center of the throat,
All of your awareness at the center of the throat,
Maybe swallowing a couple of times so as to relax this area,
Releasing all of the neck
muscles,
The neck,
Relaxing,
And rest,
And then noticing how the energy just naturally
draws down and dissolves into the shoulders,
And just noticing the center of the chest,
Dissolving into a restfulness,
And then bringing your awareness over to the right shoulder.
Maybe the shoulder just naturally draws down just a little bit more without any insistence,
Just by wave gravities,
The body settles a little more deeply in the sensations of rest,
Noticing the energy drawing down the upper arm,
Down to the lower arm,
The wrist,
Into
the palm of the hand,
The thumb,
The first finger,
The second finger,
The third finger,
And the pinky finger.
Now bringing into your awareness the whole right arm from the shoulder
right down through to the fingertip,
Resting,
And then allowing that to dissolve and rest
in equanimity,
Bringing your awareness back up to the center of the chest,
Over to the
left shoulder,
Left shoulder draws down to the upper arm,
To the lower arm,
To the wrist,
To the left thumb,
The first finger,
The second finger,
The third finger,
And the fourth finger,
The palm of the hand,
And now the entire left arm from shoulder through to the fingertip,
Resting a little more deeply here,
Noticing any and all sensation in this restful,
Spaciousness,
Quality that may be available,
And then allowing that to dissolve in equanimity,
Bringing your
awareness back up to the center of the chest,
And allowing that to dissolve down to the belly,
And noticing the belly in softness,
And maybe there's a little more spaciousness for the breath to naturally expand the edges of the belly,
And then allowing that to dissolve in your awareness,
And then bringing your attention down to your pelvis,
Over through to the right hip,
Energy drawing down the upper leg,
The knee,
Lower leg,
The ankle,
Down to the sole of the right foot,
All the way through to the tip of the toe,
The whole right leg dissolving into rest,
And then allowing that to go,
Bringing your awareness back up to the center of the pelvis,
Over through to the left hip,
The left upper leg,
The knee,
The lower leg,
And the energy drawing down to the ankle,
Down to the sole of the left foot,
All the way to the tip of the toe,
Now the whole left leg in your awareness,
A light tension on either the flow sensation
or the quietness that may be present,
Or just simply rest,
And then allowing that to dissolve in equanimity,
Bringing your awareness now
to the back to the center of the pelvis,
Up through to the center of the belly,
Soft belly,
Bringing your awareness from soft belly to the softness of the heart,
Just taking a couple moments to bring your awareness now to the entire right side of the body
at the same time,
Just allowing all of your attention to wash and dissolve into the right side of the body,
The upper body and the lower body at the same time,
Resting in your awareness,
And at the same time bring your awareness to the left hemisphere of the brain,
The right side of the body with the left hemisphere of the brain in your awareness at the same time,
And then allowing that to dissolve,
Inviting the right side of the body to dissolve as you bring your awareness over to the left side of the body,
The upper body,
The lower body,
Taking your time,
And then at the same time bringing your awareness to the right hemisphere of the brain,
The whole of the left side of the body and the right hemisphere of the brain at the same time,
And then allowing that to dissolve,
Now bringing your awareness to the whole body and both hemispheres of the brain,
The whole body in your awareness,
The whole body as one,
And then here just noticing any physical sensations of flow,
Rest,
That feel like a pleasant emotion like maybe gratitude,
Tranquility,
Or a general sense of overall well-being or maybe feeling more into the heart center or the belly,
Sensorial,
Maybe love,
Glimmers of joy,
A gentle joy,
Maybe present,
And perhaps bringing a soft smile to your face,
Soaking the pleasant emotions in even deeper,
Feeling good,
And as we finish up our practice,
You can feel good about your practice today
and what it's generated in your body,
In your mind,
In your soul,
In your entire being,
And to know we can take this practice with us.
It doesn't end here.
Simply ride the momentum and continue to enjoy the benefits of your practice.
Thank you for practicing with me today and looking forward to seeing you again soon.
