So finding comfortable posture that feels relaxed but also alert.
Perhaps you can sit or stand with some form of dignity or balance,
Alertness,
But without being rigid.
And settling into the body.
Sometimes it's helpful to wiggle around in the body to orient ourselves to the physical sensations of the body.
We can close our eyes gently or look downward just to limit visual distractions.
Opening to the sensations of the body,
Touching the ground or the seat.
Maybe taking a deep breath or two,
Softening the belly or the chest and bringing a gentle awareness to any physical sensations you can notice around the body.
Exploring whatever predominant sensations you can feel around the belly,
The chest,
The throat,
The chest,
The throat,
The head.
The chest,
The throat,
The head,
Allowing this gentle spaciousness around these sensations,
Making room for whatever you're feeling in the body.
Allowing this gentle spaciousness around these sensations,
Making room for whatever you're feeling in the body,
Allowing these physical energies to expand if they want without judging them,
Without agenda to change them,
Allowing them to be here,
To be felt,
To be known,
If there's an emotion present,
Whether it's sadness,
Gladness,
Fear,
Excitement,
Anger,
Allowing this gentle allowing it to be here,
Whatever it is.
And that's okay.
What does it feel like in the body?
Staying with whatever predominant sensations you can feel with this gentle awareness,
This caring curiosity for how it's changing moment to moment to moment.
May we be safe.
May we be healthy.
May we be happy.
May we live with this gentle awareness for a moment to moment experience,
Maybe taking a couple of deep breaths,
Sensing into the bottoms of the feet on the ground or connection with the seat,
Wiggling your fingers or toes,
Slowly opening your eyes whenever you're ready.
