So again,
Find a place that feels supported for you.
You can be seated or lying down.
Wherever you are,
I invite you to bring your hands just below your navel to your lower abdomen.
This is where we'll focus in on our meditation today.
And as we take our three collective breaths together,
As you inhale,
Allow your hands to receive your inhale.
And then as you exhale,
Allow the body to receive the hands.
So the weight of your hands is a bit heavier.
Again as you inhale,
Allow your breath to fill up into your hands.
And as you exhale,
Allow the body to receive the hands.
One more cleansing breath.
Inhale into the belly,
Into the hands.
And as you exhale,
Allow the body to receive the hands.
And just notice what you notice here in the body.
There are sensations calling to you or maybe one specific sensation.
Just notice.
Again maybe for these first few breaths,
You scan the body and see where are these messages coming from.
And then if there is one sensation,
One message in particular that is really calling your attention,
Lean into it,
Zoom in and see what is it telling you here right now.
So here and now I'm feeling,
What does that sensation feel like,
Sound like,
Look like?
I'm getting really curious,
Really curious about what the sensation is.
Not labeling it or judging it or getting caught up in a story of why you might be feeling a sensation that you feel.
And now that you have been with this sensation for a few breaths,
Has it shifted in some way or moved or dissipated?
Just notice.
And if you feel that your attention is being called elsewhere,
You can allow yourself to move.
If you find that that other sensation has disappeared in some way,
But if you find that you're being called to somewhere else,
Ask yourself first if that's a distraction from the first sensations experience.
There's no right or wrong.
Just listen and notice.
Here and now I'm feeling.
What is here for you right now?
What does it feel like to experience your body?
Take a few more breaths just to be curious here now.
And then bring your awareness again back to the relationship of hands on the lower abdomen.
What does this relationship feel like for your body,
Your breath to move into the hands with your inhale?
And as you exhale,
How does it feel to receive the hands on the body?
Does this energy flow like a gentle stream?
Does it feel stuck like something is clogging that stream,
Big branch with leaves?
Or does it feel as it's being forced as it breaks through a dam,
Overflowing with energy?
Just notice how is your stream flowing?
Using your breath as it flows in and out.
Would you like this stream to flow if it's not your ideal situation here now?
Just notice.
Then let that go.
Just be here now.
