Finding a posture where you're both at ease and alert.
Your back straight but not too tight.
Feet flat on the floor.
Just gently resting in your lap.
Lowering your gaze.
Or closing your eyes if that's comfortable for you.
Settling into the body.
Settling into the space around you.
Being in this moment just as you are.
Perhaps noticing the quality of the breath.
Is it shallow?
Or is it deeper?
Whatever its quality,
Inviting it in with acceptance.
Gently scanning through the body.
Noticing any obvious areas of tension.
Ready to let go.
Listening into the sensations of letting go.
There are areas that are more challenging to release.
Seeing if you can just make room for them.
Given space to breathe.
And drawing your attention to the muscles in the face.
Muscles around the eyes.
Seeing if you can allow them to relax.
Feeling the muscles of the jaw.
And seeing if you can let those go too.
To simply be.
Getting your attention to the area of the throat,
The neck.
Seeing if you can dissolve whatever tension is there.
Letting it be held in the space around you.
Moving your attention to the shoulders and the back.
Letting the shoulders drop down and away from the head and neck.
Listening into the space in the shoulders and the back.
Letting the breath nourish the shoulders and the back.
Letting go the shoulders and the back.
Moving your attention to the area of the belly.
A place where we often hold a lot of tension.
Noticing whatever tension is there to dissolve.
Seeing a release with each exhalation.
Drawing your attention to the length and volume of the legs.
Sensations of the legs.
Pulsing,
Vibrating.
Tingling.
Allowing whatever is present in the legs.
Feeling the feet grounded on the floor.
The sensations in the feet.
Letting them come and go on their own.
Letting the sensations be held in the space around you.
Also including the sensations of the hands.
Your field of awareness.
The warmth,
Coolness,
Vibrating.
Everything that is present from moment to moment.
Drawing your attention to the breath.
Arising and falling of the chest.
Focusing on the expansion and contraction.
In space and in time.
Letting your chest be filled with loving awareness with each inhalation.
And to release with each exhalation.
Now putting the breath into the background.
And bringing to the foreground any feelings that are present.
Whether it be frustration,
Sadness,
Happiness,
Contentment,
Anxiety or fear.
Perhaps some anger.
Acknowledging whatever is present.
Inviting the feelings to be suspended in space.
And loving awareness.
Not pushing any away or grasping for others.
Letting them all be there.
Letting them in.
Having a felt sense of feeling tones in your body.
Any opening and contraction associated with the feeling tones.
Becoming intimate with them as they live through your body.
What form do they take in your body?
Really observing the feelings as they manifest in your body as they shift and morph.
Getting ever present to the shifting sensations of feelings in your body.
If your mind wanders,
It's not a problem.
It's perfectly natural.
Simply inviting your attention to return to the breath.
After establishing presence.
Focused attention.
Your receptive,
Kind quality of attention.
And then,
Inviting yourself back into the landscape of feelings.
To the ever flowing sensations that feelings bring to your body.
Letting the feelings be nourished by the breath,
By the space around you.
Giving them room to breathe.
Perhaps noticing if certain feelings are pleasant,
Unpleasant,
Or neutral.
And how you relate in your body to pleasant,
Unpleasant,
Or neutral sensations.
Do you get twisted into a knot?
Is there a sense of opening?
Losing?
Simply observing with a receptive,
Intimate attention.
How you relate to the different feelings.
No need to intervene.
Letting the whole process be held in loving awareness.
There's a part of you that already accepts these feelings,
Just as they are.
Let that happen as best you can.
No need to analyze the feelings.
Just staying present to the ebb and flow of feelings in the body,
In your mind.
Letting them live their course.
They won't last forever.
Now letting go of the landscape of feeling tones.
Getting back to this body,
Breathing in space and in time.
Expanding and contracting from moment to moment.
Letting it be received by loving awareness around you.
Whole body breathing.
And when you're ready,
Relaxing your concentration,
Inviting in some gentle movement into the limbs.
Opening your eyes.
Coming back to the room.
And the space around you.
