Welcome everybody,
I'm Sasha.
I'll be guiding you through a 10-minute meditation today and we will focus on becoming curious about how we feel,
About our thoughts,
Just all those sensations within the body.
So find a comfortable seat today.
You can sit on your knees or on your sitting bones.
If you'd like to have a seat on a chair,
That's great.
Just make sure that your spine is nice and long and then roll your shoulders back a few times to find ease in the upper body.
Pull up and in through your core to create support.
Close your eyes and begin to observe your breath.
Just feel it move in and out of your nose.
Just notice where your mind tends to go naturally when you slow down without judging it or trying to move it somewhere else.
Just observe and let those sensations eventually dissipate and come back new.
So you focus on one thing and then another.
They come and they go and you remain an observer,
A curious observer.
Just notice all the parts of your body that touch the ground or touch a surface of something.
Really begin to pay attention to them,
How you're grounded,
Where perhaps you can ground more,
Where you might be gripping,
And then eventually what you can let go of.
A certain sensation,
A thought,
Maybe you actually physically move something.
Notice your torso.
How does it feel to be inside the torso today,
To breathe inside the torso?
What is the sensation outside of it on your skin?
The air?
Can you observe into something that perhaps you normally do not?
Maybe your focus is generally on shoulders and how they might feel and today instead you bring your attention down into your center a bit more,
Your core,
Maybe your side bodies,
Whatever it is.
Just be curious.
Notice the space between your shoulders,
Your chest,
Your upper back,
The space between your shoulder blades.
Again,
Get curious about whether perhaps you can relax your body more.
Perhaps when you breathe into that space,
The breath,
The energy of the breath can move into a part of your body you don't normally pay attention to.
Maybe the part of your body that feels stuck today.
Move your attention into the front of your throat and then the back of the neck.
What's there can you get curious about?
Maybe it's the length that you create,
Maybe it's how the breath moves through there,
Maybe it's how you swallow.
Can you discover something new here without judging it?
And judgment can be positive or negative.
So just notice if yours was one or the other.
Again,
Let it just be with you and then at some point it leaves you and another thought occurs.
Bring attention into your face.
All those small muscles that allow us to express feeling,
Emotion,
Can you soften?
Can you be playful with that musculature right now to find something new a new expression perhaps?
Turn your attention back to your thoughts.
Maybe there's more space between them.
Find lightness,
The feeling of lightness,
The feeling of space,
And the feeling of being curious and stay with it.
I invite you to stay here as long as you like to continue flowing down.
Thank you for joining me today.
I will see you again soon.
