This is a body skin for the physical,
Emotional and mental body.
Allow yourself to be a witness of all the parts of yourself.
The purpose of this practice is to check in and create space for everything to be as it is.
Allow yourself to only observe and notice.
Begin by finding a comfortable position.
Take a moment to fully arrive into this present moment.
Bring the awareness into the breath.
Notice every inhale and every exhale.
Notice the natural rhythm of the breath.
Bring the awareness into the physical body.
Notice any sensations at the feet.
Notice the ankles,
Knees,
Legs.
Notice the hips and the buttocks.
Notice the belly,
Sensations inside the belly.
Notice the chest.
Notice the movements of the lungs.
Notice the beats of the physical heart.
Notice the neck and the shoulders,
Arms,
Hands and fingers.
Notice the entire back body,
Lower back,
Middle back and upper back.
Notice the entire head.
Notice the face.
Notice the physical body as an image reflected in a mirror.
Bring the awareness into the emotional body.
Notice any unpleasant feelings.
Notice if you can feel those emotions in a certain part of the physical body.
Bring the awareness into pleasant emotions.
Notice if you can feel those emotions in a certain part of the physical body.
Allow yourself to create space for everything to be as it is.
Not trying to push away or to change.
Notice the thoughts,
The mental body.
Notice the thoughts as they come and go.
Notice if the thoughts are fast or slow.
Notice the quality of the thoughts.
Is the mind feeling sharp and alert or is the mind feeling heavy and dull?
Notice if the thoughts are positive or negative.
Allow yourself to only observe.
Come back to the breath.
Feel every inhale and every exhale.
As you are ready begin to deepen the breath.
Feel the rising and the falling of the abdomen.
Feel the expansion and contraction of the lungs.
Feel the breath right at the base of the breastbone.
Feel the two opposite qualities of the breath.
Expansion and contraction.
Creating balance.
Creating harmony.
Notice every breath bringing you back into the present moment.
