Have you ever felt like you're outside your body?
When our thoughts take over,
It can be easy to forget where we are,
To forget the physical aspect of our being.
When we become anxious or fearful or focused on worry,
We can often have this experience where we're so caught up in what we're thinking about.
We'll use this practice as a chance to pause,
To reconnect with the present moment,
And to work on becoming an observer of our thoughts instead of allowing them to take over.
To begin,
Find yourself in a comfortable position,
Whether that's lying down or seated,
It's up to you.
Making any movement that you need to,
And not to be afraid to move throughout practice.
It's okay if you're a little fidgety and need to rock side to side,
Remove your shoulders.
Just do whatever feels best throughout this time.
As you settle into your position of choice,
Pay attention to the surface that you're seated on or lying down on.
Pay attention to where your hands are placed,
Maybe by your side or on your lap.
And take a full deep inhale,
Expanding that belly and letting go.
Checking in with where the mind and body are at,
Without any judgment or expectation.
Remembering that each time we sit down to practice,
It will offer a different experience.
Connecting with your breath,
Following each inhale and exhale.
Maybe taking note of the belly or the chest expanding on the inhales and contracting on the exhales.
Maybe recognize some tension that you're able to let go of on those exhales.
And we'll take a moment to scan from the top of the head,
Checking in with your crown,
Taking a deep breath in directly to this area.
And exhaling,
Allowing the top of the head to relax,
Flowing down to the back of the neck.
Taking a deep inhale to this area and releasing that tension on the exhale,
Allowing the back of the neck to relax.
And gently flowing down to the shoulders,
Sending your next inhale to the shoulders.
And exhaling that tension away,
Allowing the shoulders to relax.
Moving further down the spine,
Noticing what tension may be held.
Sending your next inhale to the spine.
And releasing with that exhale,
Letting go of tension,
Allowing the spine to relax.
Focusing on the seat area,
The sit bones that are connected to the surface that you're seated on or lying down on.
Sending your next breath to this area.
And on the exhale,
Feel yourself grounding deeper into that surface,
Allowing the sit bones to relax.
Take this next moment to just feel this sense of relaxation.
It doesn't mean the mind is quiet,
But maybe you notice a difference in the physical body.
Noticing some tension release.
Noticing a state of stillness.
And as we become still.
We can connect to the present moment.
Connecting to the surface that we're seated on.
Connecting to the feeling of the hands on the lap or by your side.
Connecting to this present moment.
And as we sit with the moment,
Following the breath.
Notice when thoughts pop up.
Imagine that each thought is like a cloud.
You can watch its shape.
And you can see it pass by.
But you don't have to analyze it.
You can breathe in and imagine on the breath out that you're gently blowing that cloud past.
Not ignoring that the thought is there,
But just allowing it to float by without much attention.
Doing this for a few more moments.
Noticing those thoughts passing by,
But not having this urgency to engage.
And if a thought pulls you in,
Just acknowledge that this has occurred.
Gently bring your focus back to the breath.
Back to your connection to the surface that you're seated on or lying down on.
Back to just being.
There are no expectations of you in this moment.
There are no worries or thoughts that need your attention.
This is time for you to focus on your well being.
Stay safe here in this moment.
Staying with this practice for just another minute.
Observing the thoughts passing by.
Amazing job.
As we begin to let go of this technique.
Check in with yourself once more.
Checking in with the mind.
Noticing if it's busy or still.
Checking in with the body.
Noticing where tension may still be held or where tension has now released.
Taking in a deep breath.
And exhaling,
Sighing it out,
Letting anything else go that you'd like to.
You can gently begin to wiggle the fingers or the toes to make some small stretches or any other movement that feels best for you.
Taking your own time to open the eyes if they've been closed,
Slowly becoming aware of your surroundings once again.
Remembering that you are safe here in this moment.
Thank you for practicing today.
