Find a comfortable spot and close your eyes or lower your gaze and let your body find a place of stillness.
Take a few moments to settle into where you're sitting.
Feel your connection to the ground.
Rest into its support.
Notice any areas of tension in your body and see if you can let these release.
Relax your belly.
Drop your shoulders.
Let your hands rest into your lap or whatever they're resting on.
Soften your face and jaw.
There's no need to try and be a certain way or to do anything.
Just letting your body settle naturally into its space.
Now take some breaths watching the air coming in and going out.
Allowing the breath to open right into your chest and abdomen.
Spend a few moments just tracking the sensations in the body as the breath goes in and out.
You don't need to try to breathe.
You don't need to control it.
It just carries on regardless.
Just let your body be breathed and watch it happening.
Now bring your attention inward.
See if you can observe any sensations in the body with that same sense of ease as you were observing your breath.
Not trying to get rid of it or change it or control it.
Just watching any sensations emerge from your body just as they are.
You don't have to like them or want them to be there.
But for now,
There they are.
Just make room for any sensation to be part of your present experience.
No need to struggle with it for now.
Just letting it be.
Not focusing too intently on it.
We don't want to interrogate it.
Just curiously observing it.
Without fear.
Without judgment.
With no ulterior motive.
Just seeing it as it is.
Like you are high up on a hill and you're watching the landscape below.
And you're casually observing features of the landscape and describing them.
These sensations in your body are like the landscape of your body in this moment.
See if you can find a few words to describe them.
What's the quality of the sensation?
Is it warm,
Cold,
Dull,
Tingly?
Is it moving,
Expanding,
Spreading or contracting?
Can you find the edge of the sensation?
The point in your body where you can no longer feel it?
It doesn't matter if you can't find the answer to all these questions.
They're just invitations.
Different ways to experience this sensation with interest.
And over time,
Allowing the true nature of the sensation to become apparent.
These sensations are often just caused by your brain overreacting to a neutral sensation.
I know it feels like something's going on in your body right now.
But it's just your brain's opinion about what's going on.
So there's no need to fear these sensations.
They don't mean that there's actually anything wrong.
Attending to them in this lighter way helps your brain to learn that they're safe.
Notice what happens to the sensations as you attend to them in this way.
Just out of curiosity.
Do they stay the same?
Move around?
Get bigger?
Or smaller?
It doesn't matter what they do.
Sometimes they shift slightly.
Sometimes they don't.
All that matters is how you pay attention.
Just following it.
Letting your body express itself however it wants.
For now.
And each time you're able to come into contact with your body in this way,
You're teaching yourself a new way of being and helping yourself to feel safe in your body again.
Whenever you're ready,
Open your eyes and come back into the room.
