Let's find a posture that feels relaxed and alert.
Maybe taking a couple of deep breaths if you want.
Noticing how the face is feeling.
Be gently closing the eyes or looking downward,
Bringing this kind awareness to the muscles of the face and the jaw,
Inviting a sense of softness or ease around the forehead,
Muscles around the eyes,
The cheeks,
And the jaw.
Bringing this gentle awareness down into the shoulders,
Opening the sensations around the arms and the hands.
This gentle curiosity for how it's feeling,
This tender awareness to the chest and to the heart,
Opening to whatever's here in the body,
Listening to the chest and to the heart.
What's here right now?
This deep listening,
Noticing what's happening around the belly,
Maybe movement from the breath.
Maybe there's a sense of holding on to something,
Sense of bracing,
Maybe there's a sense of ease,
Just being with whatever's here around the belly.
It's not right or wrong,
Good or bad,
It's just how it is.
These sensations are like this,
Breathing is like this.
Now shifting our awareness down into body on the seat,
Sensing into the points of contact for body on the seat,
Grounding the body on the seat,
A sense of stability,
Connection.
And what can we sense around the legs and the knees?
Noticing what we can feel all around the legs,
Sensing into the ankles and the feet,
However they're touching the ground or the leg,
Sensing around the bottoms of the feet,
Tops of the feet.
Can you feel into each toe?
Maybe certain toes bring up certain emotions,
Even toes can carry emotions.
If there was an area of the body that felt particularly compelling or interesting,
Or maybe it could use more tender awareness,
Let's hang out in that area,
Whether it's a toe or the heart or the forehead or anywhere in between,
Just hanging out in that part of the body that can use a little more gentle moment-to-moment awareness offering this part of the body a sense of care or bringing a sense of heartfulness to the body more and more.
May we soften any judgments we may have,
The body,
The emotions in the body,
Or any judgments of our experience.
And may we be with our experience,
This embodied heartfulness,
This caring curiosity for more and more moments of our day.
Reconnecting with our body on the ground or the seat,
Maybe taking a deep breath or two.
You're softening the belly a little bit,
Wiggling the fingers or toes,
And slowly opening your eyes whenever you're ready.
