Just kind of settling into your seat,
Settling into your body.
Maybe taking a couple of deep breaths.
Gently closing the eyes,
If that's comfortable for you,
Or looking downward.
Not noticing how it feels to be breathing in this moment.
Resting in the body,
Grounding our feet on the earth.
Feeling the bottoms of our feet on the ground.
How our body feels on the seat.
Sensing into that downward pull of gravity.
Seeing,
Connecting us with the earth.
Relaxing the belly.
Sensing the belly rise and fall with each breath.
This gentle awareness of how the belly feels.
Opening to the awareness around the chest,
Lungs,
Heart.
This gentle curiosity.
Or how it's naturally feeling.
Whether sensations feel pleasant or unpleasant or neither.
Allowing space for these sensations to be.
This caring allowance for us to feel what we feel without agenda.
What's underneath these sensations?
Gentle awareness.
What's deeper in the body?
What's deeper in the body?
To move towards the places that scare us.
What can we move towards?
Staying with sensations as they unfold naturally.
Not trying to figure anything out.
Staying with this moment as it is.
However it unfolds.
Shifting our awareness to sensations around the head.
And the neck.
Sensing into the face.
Center of the head.
The throat.
What kinds of sensations can we reveal?
This gentle moment to moment awareness.
Bringing the sense of interest to the head,
To the neck.
This interest can spark energy.
Curiosity for how the head is feeling.
In this moment.
How this neck is feeling.
Opening to the awareness of the whole body.
Sensing into any predominant energies or sensations.
From the feet to the legs,
To the pelvic area,
To the hands.
Any sensations that would like some of this gentle interest.
I could use some of that too.
Yes,
Please.
Gentle interest.
These layers of sensations.
I'm going to use this space for them to be felt.
Sense of care for the body.
Gentle care.
This friendliness for the body.
Of course our bodies feel this way.
Makes sense.
These sensations always changing.
Allowing them to be known.
For the rest of the day.
Maybe taking another couple of deep breaths.
Softening the belly.
Feeling the bottoms of the feet on the ground.
Wiggling our shoulders.
Our knees.
And slowly opening the eyes whenever you're ready.
