At the sound of the bell,
Signify the beginning of your practice.
Thank you so much for being here for this collective sit.
As I say those words,
Just notice your seat there beneath you,
As best you can,
Sensing into the pressure and contact your body is making with the surface it's resting upon.
Just having your attention there and the point of contact for the next couple of breaths.
When you're ready,
Just invite attention to travel up to your shoulders as best you can,
Relaxing your shoulders down and back,
Away from your ears,
This quality of there's nothing you need to do for the next couple of minutes,
Nowhere you need to go,
Just noticing your shoulders here,
Resting with gravity.
When you're ready,
Bringing your attention to the shoulders all the way to the hands,
And sensing both arms,
Weight,
The density of muscles and bones here at the arms,
Just resting here at your sides,
Inviting the attention to travel up to your chest,
And maybe for the first time today,
Connecting in with your breath right here at the chest,
And just noticing the subtle rise and fall of your chest with each inhale and exhale,
And then letting this attention travel down to your belly,
Letting this attention arrive at a softening belly,
And once again,
Connecting in with the breath here at the belly,
Maybe noticing your shirt resting there,
And the subtle movements of your belly with each breath,
Letting this attention travel down to your hips,
And to fill up both of your legs with awareness,
Once again sensing into the density of muscle and bone,
The heaviness of the legs being held by gravity,
The pressure of your body resting here throughout the leg region,
And just noticing for the next couple of breaths,
Your legs resting here,
And bringing awareness to your feet as best you can,
Sensing into this region of your body for the rest of the meditation,
And just noticing sensations,
The tops and the sides and the bottoms of your feet,
Taking in on all 10 toes as you can,
Just holding your awareness here at your feet,
And sensing what you sense are nothing at all for the rest of the meditation,
Just noticing your feet resting here,
And let the sound of the bell signify the end of your practice,
As you're sitting here,
Letting your eyes open or lifting your gaze,
Inviting the practice to carry you out into the day as you continue,
Tuning your attention to your feet to stay grounded in this present moment,
Hope you all have a magical day.
