Taking a moment to just feel your body present here in this room,
In this space,
Before settling in.
And allowing yourself to notice the next few breaths as they come in and leave your body.
Just that simple mental check-in of,
I'm breathing right now.
And we'll take the next few minutes together to practice observing different sensations that may be present in the body.
And just practicing allowing them to be there.
Let yourself start with a part of your body that might feel neutral.
Perhaps it's your hands,
Your feet,
Or your face.
And see what you can sense there.
Maybe you feel the temperature of the room against your skin.
Perhaps there's tingling.
Maybe there's pulsing and you can even feel the echoes of your heartbeat.
You might also sense the sensations of certain muscles being relaxed.
Use the next few breaths to just really notice whatever body part you picked and sensing the sensations there.
Allowing them to be as they are.
And now let your awareness go to a part of your body where you might sense some not neutral sensations.
Maybe there's a bit of discomfort.
Perhaps picking not the most triggering sensations or the most painful place.
And with your gentle attention,
Letting yourself notice what you sense in that location.
Maybe there's tightness,
Pulling,
Twisting,
Contraction.
Allowing yourself a few breaths to notice those sensations.
Allowing them to be there as they are.
And now on your own timing,
Allow yourself to move your attention from the discomfort to the place that feels neutral.
Letting your attention rest there for a few breaths and then back to the discomfort.
Maybe you notice for a few moments the neutral part of your body and how it feels at ease.
Notice that makes it more tolerable to come back and be present for the part that feels uncomfortable.
And without getting lost in that discomfort,
You can bring your awareness back to that place that feels neutral.
Seeing if it makes it more tolerable to be present with the discomfort that's there.
Whether a pain,
Pressure,
Itchiness.
Letting your attention from one to the other.
Because sometimes our bodies have uncomfortable experiences and we don't have a choice.
We can just do our best with it.
Using your last few breaths to have an awareness of your whole body rather than any one place or part.
Appreciating what it does for you.
And when you are ready,
Gently bringing your awareness back.
