So,
For today,
It's not going to be a very fancy posture.
You can actually just be in whichever way that you are comfortable.
I'm just gonna lie on my back and if you have like a favorite posture Go for it.
Just make sure that you're comfortable,
That you feel that you.
.
.
Kind of have created support for your body the way you want it to.
And so today we're going into like a little bit of a journey,
A lying down journey.
So first you can kind of start.
Replacing one hand on your belly.
And one hand on your chest.
And so here.
You can just notice.
You can have your eyes open with like a really gentle gaze.
Just kind of use your hands,
One on your chest,
One on your belly.
And just notice if you can feel the movement of your breath.
And it might be air flowing through your nose.
Feel how that happens,
That there's some cooler air coming in as you inhale,
And maybe you won't feel the exhale so much because that's your body's temperature.
So there you might feel a little bit less.
And maybe below.
The hand that's on your chest.
You can feel gentle movement as you're breathing.
You don't have to do anything with your breath,
Just allow your breath.
To move naturally,
Effortlessly.
So just kind of feel your hand.
And notice if there's any movement below that hand.
The hand on your chest.
Then bring your awareness to the hand that's on your belly.
And again,
Without changing your breath.
Notice.
If you can feel that hand move.
Maybe it's very small,
Maybe you barely feel it,
But just bring your awareness to your hand.
Feel your hand itself.
And then notice if as you feel your hand you also feel How your hand.
Is maybe being moved.
And then as you maybe are feeling your breath a little bit in your body.
.
.
And just kind of sink in.
To your body a little bit more.
Feel your feet.
As you bring your awareness to your feet.
You don't have to do anything with them.
Just bring your awareness there.
And just notice the.
.
.
The area of sensation that is.
Your feet.
Notice what's happening there.
What you're sensing.
And just Allow yourself to be aware of that,
Of those sensations,
Of whatever you're experiencing.
As you are focusing gently on your feet.
Then feel both legs.
If like me,
You've created support for them.
With a bolster or blanket or whatever below the upper legs.
Just feel your legs resting here or just feel your legs and just notice the sensations that you feel as you focus on the area of your legs.
You don't have to do anything with the legs,
Just bring your awareness there and then things tend to just gently unfold.
Sensations come into your awareness.
Feelings might come into your awareness.
That's it.
Nothing to do with that,
Just.
Be aware of.
That that's what's happening.
And sensing the pelvis.
How that might be resting on the ground.
Or wherever you are,
On the bed or a sofa.
And just notice the sensations.
In the area of your pelvis.
Whatever comes up.
Nothing to do with that just feel.
The area.
And then feel your torso.
Your whole torso that you already felt before a bit through the breath.
And now just notice whatever else you can feel,
Maybe pressure of the ground below.
Movement of the breath in other areas.
Maybe you feel your heartbeat or.
.
.
Maybe your belly is making noise because you're digesting food.
Or maybe you're hungry.
Or maybe.
.
.
You feel some pain or discomfort.
Just feel whatever you feel.
Nothing to do.
It's just a sensation.
Or maybe it's a lot of sensation.
And sense your arms and your hands,
Your shoulders.
Bring your awareness to these areas.
Notice what happens as you do so.
Do you notice that sensations in these areas become more?
A parent more present.
Maybe even feeling as if your hands are becoming bigger or kind of like.
.
.
So if they're blowing up a bit.
I just noticed that.
Then fill your neck.
And your head.
Again,
A sensation.
Thinning your face.
And just notice what you noticed there.
You don't have to think about it,
It's just bringing your awareness there.
And whatever comes up,
Comes up.
And now for your whole body as a whole.
Kind of zoom out a bit.
Sense your whole body as sensation.
Different areas might be a bit more present than other areas.
Again,
You don't have to do anything with this.
It's just bringing your awareness.
Into your whole body.
Your head,
Your arms,
Your shoulders.
Your torso,
Your pelvis,
Legs and feet.
And the movement of your breath.
All just happening.
By itself.
And maybe you've already noticed a bit that as you bring your awareness to your body,
To the different areas,
They might just become a little bit heavier.
They might just let go a little bit more.
So just see.
If you can tune in to areas that might feel like they're resisting this pull of gravity.
Gravity is always there,
It's always there.
Pulling us down.
Yeah,
We are very good at that.
Trying to resist things,
Trying to control things.
So just notice if as you're lying here.
Where are you resisting?
And can you just kind of.
.
.
Yield into that pull of gravity.
Kind of balancing your body.
On the floor.
Which is easy because it's not one point that we need to balance.
But still.
Can you?
Allow the ground to kind of receive you.
Bit by bit.
It's there to hold you,
It's there to catch you.
There to support you.
As you feel your whole body.
Or different areas of your body a sensation.
Are there any areas that are?
Resisting the support of the ground.
And can you just.
.
.
Let go of that resistance.
Maybe it's in your back,
Maybe it's in your jaw.
Maybe it's in your tongue.
Maybe it's your eyes.
Maybe it's your belly.
Maybe it's your feet.
Which areas can just become a little bit softer.
Do just a little bit less.
And receive just a little bit more support.
And then bring your awareness back to your breath.
Keep feeling your whole body,
But still.
With a little bit more attention.
For the movement of your breath.
Nothing to change about it again.
Notice the movement.
And notice if you can allow your breath to kind of.
.
.
Be done by your whole body.
Kind of your whole body.
That is allowed to move with your breath.
And since everything is connected,
As you breathe,
As your belly moves,
As your ribs move,
These little ripple effects.
And travel through your whole body.
If your body is soft.
And allowing that movement to travel.
So as you keep letting go,
Keep letting go of the resistance.
As best as you can,
There's no force in this.
It's just really the feeling the support and not doing.
And noticing the movement of the breath.
And how that can ripple through your body.
And maybe you just feel the breath going in through your nose.
And now through your nose.
And maybe as you keep playing with this.
The area that's breathing.
Or that's being moved by your breath.
Can become a little bit bigger.
So for the next couple of minutes just explore that in a very soft and gentle way.
So we're still practicing that letting go of resistance.
Softening.
And just noticing where the breath can go as we explore this.
And I'll see you next time.
And I'll see you soon.
And I'll see you soon.
Take care.
I'll see you next time.
Thank you so much.
You Okay.
Okay.
So just keep noticing what you're noticing.
Is after hearing the gong you might feel an activation happening of like,
Oh,
Class is coming to an end,
So I need to do something.
Can you kind of keep that softness?
That lack of resistance.
Can you keep that present?
Even though you are going to invite some movement into your body and you are going to find your way into a seated position.
But can you keep feeling that ripple effect of your breath?
Through your body as you move.
That openness,
That softness.
And then as you sit,
Just feel that.
Notice kind of the both the after effect of the practice but also We're still in the practice.
So in this different position Going back to that sensation of feeling the pull of gravity but not so much resisting it but kind of like finding your balance which now or just balancing which now is a bit more Difficult because there is some uprightness in your posture.
But again,
It's not about fighting it or resisting it.
It's just about the play of it.
The spaciousness,
The gentleness.
The flow of breath that can keep continuing through your body.
Keep moving your whole body.
Through its ripple effect.
And to add a little extra layer on this,
You can place your hands wherever feels comfortable.
We are going to close this practice chanting the mantra OM which adds the ripple effect of sound.
So exhale fully.
Inhale deeply Uhhhhhh.
.
.
And just thank yourself.
Practicing for showing up for taking the time to Dive in into your body,
Into your felt sense,
Into your breathing sense.
Thank you so much.
For joining today.
