Get started as we normally do by starting with a brief guided meditation together.
So,
Feel free to just kind of check in with the body for a moment.
Sometimes it's helpful to wiggle the shoulders to the toes,
Maybe take a couple of deep breaths with the belly.
Just kind of reacquaint yourself with the body.
Sometimes I like to pat my legs or my belly or shoulders a few times with my hands just to kind of wake up the senses of the body.
You can close your eyes if you want to,
You can look downward to limit visual distractions.
You can keep your eyes open if that feels more comfortable or safe for you.
Just kind of feeling a sense of connection with whatever you're standing on or sitting on,
Sensing into the bottoms of the feet,
Or your feet,
Or your legs,
Or your sit bones,
Touching surface of the ground or chair,
Or your feet,
Sensing into that pressure,
Sense of connection,
Feeling that downward pull of gravity,
Feeling that downward pull of gravity,
Feeling that downward pull of gravity,
Sensing into the weight of the body.
No judgments around how that feels.
I'm just kind of noticing the visceral sensations of the body on the ground or whatever you're sitting on.
Just noticing how it feels,
Almost with a sense of curiosity,
Those sensations.
Maybe you can notice your body leaning a certain way,
Maybe leaning forward or backwards,
Left or right.
Again,
No judgments here,
Just noticing.
You're noticing whether you're contracting certain parts of the body.
If you're holding on in certain areas,
Noticing what that feels like viscerally.
What does it feel like in the body to hold on in certain areas?
No judgments,
Just noticing those sensations.
And how does that area feel when we bring this gentle curiosity to it?
Can we allow these types of sensations to be here without automatically trying to fix them,
Judge them,
React?
Can we just be with different parts of the body?
Whether it's contracted or spacious,
Heavy or light,
Just allowing us to feel what we feel.
Moment to moment to moment.
And staying with these physical sensations and staying with these physical sensations and sensations with gentle openness.
Just noticing what's happening in the body as we continue bringing this sense of gentle curiosity to our experience,
No agenda,
No ideal,
No expectations,
Just opening to what we can actually notice in this moment without judgment.
Okay.
Okay.
So continuing to soften and release into each moment.
Okay.
Okay.
Okay.
Okay.
May we enhance a sense of care to our felt experience,
Bringing our hearts,
To our felt experience,
Bringing our hearts,
Bringing our hearts to our bodies,
To our thoughts,
To our emotions,
Allowing our hearts to support this moment,
Allowing our hearts to support this moment,
Bringing a sense of fullness and tenderness to our awareness.
Okay.
Okay.
May we bring the same sense of caring,
Curiosity to each other and to the important people of our lives and to the important people of our lives for the rest of the day.
Maybe taking a deep breath or two with the belly,
Feeling your feet on the ground,
Wiggling your fingers,
Your toes,
Slowly opening your eyes whenever you're ready.
