So go ahead and get comfortable and settle into your space.
Feel free to shut down the eyes or find a soft gaze,
Allowing your body to soften into the chair and taking note of any points of contact your body is making with the surface it's resting upon.
Sensing into connection,
Temperature,
Pressure.
As best you can,
Bring your attention to your feet.
Place there beneath you and tuning into any sensations,
Sensing the feet from the inside out.
Slowly letting this awareness travel up your lower legs and to rest there right at the kneecaps and letting this attention drift up your thighs to rest right there at the hips inviting the hips to relax back and down,
Softening into the chair and bringing your awareness into the belly area and maybe connecting in with the breath here right at the belly.
Noticing the inhale and the exhale and maybe a subtle movement of the belly with each breath.
When you're ready,
Letting this awareness travel up the torso,
Past the ribcage and to land there right in the chest once again connecting in with the breath here at the chest.
Noticing the inhale and noticing the exhale and bringing this awareness up into the shoulders and letting this awareness fill up the arms traveling down past the biceps to rest right there at the elbows and letting the attention just settle here in the elbows for the next couple of breaths and slowly letting this awareness travel down the forearms to the wrists and all the way into the hands and the fingers and for the rest of the meditation just allowing this awareness to settle into the hands,
Sensing the aliveness of the hands from the inside out for the rest of the meditation.
I'm taking all the time you need when you feel ready,
Go ahead and open your eyes or lift your gaze and thank you all for practicing with me today.
