So,
At the sound of the bell,
Just go ahead and close down the eyes or find a soft gaze,
Turning your attention inward,
Sensing into the body.
Just notice your body resting here,
Maybe noticing the points of contact your body is making with the surface it's resting upon.
Sensing into pressure and temperature.
When you're ready,
Letting this awareness drift up to your jaw.
Just noticing the mouth here,
Sensing it from the inside out,
Relaxing any obvious areas of tension or holding,
Letting your teeth part your lips to touch,
Perhaps letting the tongue fall away from the roof of the mouth.
Notice your teeth resting there,
Quality of wetness or dryness within the mouth.
Just noticing this region of your body for the next couple of breaths,
And this idea that there's nowhere you need to go,
Nothing you need to do.
Just noticing.
When you're ready,
Just letting this attention travel down to your shoulders,
Allowing the shoulders to rest down and back,
Softening with gravity,
Noticing the space between the ears and the shoulders and the softening presence of the body.
When you're ready,
Inviting your attention to take in the entirety of the arm from the shoulder to the hands,
Sensing into density and bones of the arms,
Resting here,
Noticing connection to parts of the body or surface they're resting upon,
Maybe sensing into the heaviness of the arms,
The warmth,
Vibration.
Just resting your attention here on the arms for the next couple of breaths,
And now inviting this attention to travel into the chest and to surround the heart space,
Sensing this region of your body from the inside out and connecting in with the breath here at the chest,
Touching into the rhythm of the breath,
Its own natural rhythm,
Noticing the inhale and the exhale,
Noticing this region of your body,
And also noticing the breath and the gentle rise and fall of your belly as you breathe,
Allowing this breath to enter and exit your body all on its own and the subtle movements of the body with each breath.
And when you're ready,
Inviting this attention to take in the legs from the hips to the bottoms of the feet,
Feeling the weight of the legs resting there,
Feeling into the stillness,
Connection,
Warmth,
Just noticing the legs in this present moment.
And when you feel ready,
Just allowing this attention to travel back up to the heart space,
The chest,
Continuing to follow the breath here,
Riding on the gentle flow of the inhale and exhale right here at the chest,
The heart space,
Feeling into the direct experience of the back body here at the chest,
Subtle movements with each breath,
And slowly shifting the attention to the front of the heart space,
The breastbone,
And once again,
Noticing any subtle movements with each breath.
And for the last little bit of this meditation,
Just taking your attention deep within the chest,
Deep within the heart space,
Continuing to breathe with this region of your body,
Sensing into the breath,
And let the sound of the bells signify the end of your practice,
Allowing the eyes to open if they're closed or lifting your gaze.
I thank you all so much for your commitment to practice and for sitting with me today.
Enjoy your day.
