I want you to wiggle your toes wherever you are if you can.
You have that ability of wiggling your toes and feel what's happening in your feet.
You might do the connection to a sock,
To a shoe,
A sandal,
Barefoot on the floor.
Check in on that.
From the highest of the brain to the lowest of the toes and make a welcoming like welcome your feet into the spaciousness of your awareness today and find a place in the middle of your feet,
In the soles of your feet,
In the center,
Like a center point and get very curious on any extra information of sensations that you can find there.
We are connecting to the earth by observing the feet,
Central point,
Middle of the soles of the feet.
Curiosity is much more important than finding anything because your brain is already pausing everything else to search for something there,
Connecting to that inner essence that is very close to our inner child,
That curiosity.
When we're curious we're not stressed.
Very interesting.
When we're stressed it's very challenging to be curious.
We are like rock-solid.
We're not flexible like curiosity is.
Let's stay curious and with that curiosity and that awareness on the feet let's come back to the breath.
Let's have a full breath in through the nose and I invite you to open your mouth and let it go.
You can also do it with your mouth closed.
Full and long breath in and full and long breath out.
Have a couple of rounds like this if you lose your train of thought,
If you drift away and as my teacher says every time you come back to the awareness of this practice you have an opportunity of re-relaxing.
How cool is that?
So you drift away and instead of saying oh my god you're so so-and-so because you're not here you're like I have an opportunity of re-relaxing,
Kindness to yourself.
Let's navigate and welcome your legs,
Welcome to this spaciousness,
Your knees,
Your thighs,
Your sitting bones,
Welcome the support that is underneath you,
Holding you if you're seated.
And for a couple of moments I always like to sit in my practice with this awareness of the belly.
For years I've been into breathing through my belly and I've been doing like very high in my belly and it's taking me a while to allow like my lower belly underneath my navel to expand when I breathe in and I invite you to spend a couple of moments here.
Be truly exaggerated like exaggerate the movement of letting your belly open and sink and then letting your navel come in and back when you breathe out.
Relax in the belly.
We have been trained forever to get our belly in and have abs and it's like this fear of losing it but relax into it.
Open that spaciousness of tissue in your belly when you breathe in and gently observe how your navel comes back to space to position when you breathe in,
Breathe out.
A couple of rounds of letting your belly soften,
Letting your navel coming back and in.
Then keeping that awareness of belly,
This restful,
Easeful space,
Keeping the awareness of the breath,
Expand the curiosity and travel a little bit higher towards your chest.
See if you can soften something underneath your collarbones.
Relax something in your shoulders,
In your arms,
In your hands and welcome your hands the same as you did on your feet.
Be very curious on the sensations in your hands,
The temperature,
Maybe I don't know perspiration or anything interesting,
Curious in your hands and open yourself to the aliveness that is in your hands,
Middle of the palms of your hands and chicken.
If you can feel any pulsations,
Any sensations,
Inviting the aliveness of the palms of your hands.
Then travel back again through your arms to that softening in your collarbones and your shoulders and still with a relaxed belly,
Pause in the awareness of your heartbeat of your chest.
You have here a couple of rounds of breath of letting the belly soften and connect to that middle point in your chest and if you wish you can bring one of your hands to touch your heart space and maybe feel your heartbeat.
Putting in the palm of your awareness a gentle simple question in the space of easiness if we were open to listen asking yourself mentally how can I be kind to myself today?
Softening belly,
Relaxing awareness of the breath,
Listening.
If it's available to you bring your right hand on top of your left.
So you have both hands on top of your heart space,
Treasuring that feedback that you just had from your heart.
Lovingly listening,
There's no need to do anything.
Listening as we listen to kids or to pets,
It's more than enough.
Attention is caring.
You are caring and tending to your heart's wishes.
Listening for a couple of few moments here.
Now just want to breath,
See if you can truly soften a little bit more through your belly,
Through your shoulders.
Then gently bow your chin touch your hands as in recognizing the sacredness that arises and you connect deeply to yourself,
To your heart.
And then we'll have together three full rounds of breath of clearing to the nose.
A gentle sigh through the mouth,
Breath out.
So one like those,
We'll breath in.
For a moment here this has been a benefit for you.
Think in someone that is close to you that you really care for,
That you would love for them to also be kind to themselves.
See them,
See their face and send them this intention of connecting to yourself as you did for them.
Then when you're ready gently lift your chin,
Open your eyes,
Release your hands and have a couple of moments of still integrate this space of easiness in your body,
In your breath.
