Hi,
This is Rachel and this practice is for when you first wake up in the morning while you're still lying down in bed.
So let's begin.
Directly upon waking,
Staying in bed and noticing.
Notice any fogginess,
Sleepiness or blurriness that might be there.
What does your head feel like?
What does your body feel like?
What posture are you in?
Are you lying flat on your back?
Are you on your side?
Or are you on your belly?
Does your body feel heavy?
And if so,
Are there parts of the body that feel heavier than other parts?
Just checking it out.
What does a morning body feel like right now?
Is there any unpleasantness in your body this morning?
Any aches or pains?
Just noticing,
Being aware.
Or maybe your body feels pleasant,
Rested and ready for the day.
Remembering all experience is welcome.
There's no right or wrong.
But we do want to notice and to be aware so that we can cultivate mindfulness.
Tuning into the experience of touch,
Noticing the touch of your bedsheets in contact with your skin.
Perhaps noticing the weight of coverings over the body.
Being aware and noticing the experience of touch.
And let's lightly scan through the body.
Feeling at your feet.
Feeling into your feet,
Your ankles,
Your calves,
Your shins.
Feeling into both knees,
Your thighs,
Your hips,
Pelvis.
And feeling into the lower back,
Middle of the back and the upper back.
Experiencing your whole back.
Feeling to the front of the body and feeling into your belly.
And as you feel into the belly,
You might notice the spontaneous movement of breath there.
Broadening your awareness to include your chest.
Feeling into the chest.
And just pausing and being aware of the body and the breath together.
And connecting with both shoulders and flowing awareness down into the arms and into your hands.
Connecting your neck and throat.
Being aware of the head and your face.
Perhaps feeling all those tiny little muscles of your face.
And connecting with your whole body.
Feeling your whole body.
Whole body lying here.
And checking into your emotional world.
How are you feeling emotionally this morning?
Is there a gladness and readiness for the day?
Or is there contentment?
Or maybe you're worried about something.
Maybe you have to do something today that you're afraid of.
Just feeling what's here.
Putting your feelings lightly and gently.
Perhaps you're excited.
Maybe something wonderful is happening today.
Whatever feelings are here,
Seeing if you can make space for them.
Whether they're pleasant or unpleasant feelings.
And what's happening in your mind?
Does your mind feel sleepy and slow?
Or is the mind becoming busy and restless?
Was your mind active through the night?
Or do you feel like your mind was able to rest deeply?
Just noticing and asking yourself,
What is my mind like right now?
And then doing an overall check in.
Checking into the body.
Knowing how the body is.
Checking into your feelings.
Knowing what you're feeling.
And knowing what's happening in your mind.
You might like to take three deep breaths in.
As though oxygenating your body and mind.
And as you take in those slightly deeper breaths,
You might see if you can have an appreciation for this life.
An appreciation for this body and this mind.
And for how they are today.
And when you're ready,
You might like to have a stretch.
Perhaps open your eyes.
Take in the visual field.
Getting ready to start your day.
I hope you have a great day.
And I'll see you again next time.
