Finding a posture that feels relaxed and alert.
Can close your eyes gently or look downward to limit visual distractions.
Maybe taking a deep breath or two.
Maybe taking a deep breath or two.
Or two.
Checking in with the sensations of the body.
Feeling the bottoms of the feet.
The feet.
Sensing into the legs.
Flesh,
Bone,
Liquid,
Space.
Sensing into your body on the seat.
Sensations of pressure of the flesh and the skin on the seat.
Noticing whether the belly is rising and falling.
Noticing whether the belly is rising and falling with each.
Noticing the sensations of movement around the belly.
Noticing the sensations of movement around the belly.
Noticing the sensations of movement around the belly.
What are these physical sensations like?
Sensing into the interior of the chest.
Sensing into the interior of the chest.
Sensing around the lungs,
The heart.
Whether the sensations feel pleasant or unpleasant.
Bringing this curious interest into these physical sensations around the chest and the heart.
Staying with these sensations.
Sensing into the interior of the chest.
Seeing if we can go deeper sensing deeper layers of sensations we might not have originally noticed.
Maybe fear or love.
Shifting our awareness to the head.
What physical sensations can we notice around the skull,
Face?
Noticing what's here.
How it feels.
Seeing if we can soften any of these areas just a little bit.
This gentle awareness.
Allowing the sensations of the body to be here.
As we open to these changing sensations.
This embodied presence.
This gentle awareness.
Simply being in the body.
Maybe bring the sense of care.
To these sensations of the body.
This kind,
Gentle awareness to our experience.
Listening to the body.
Being with our friend,
The body.
With care.
Wishing our body well.
Wishing this body safety.
Wishing our body health.
Wishing our body happiness.
Wishing our body a sense of ease.
Governance.
Now maybe taking another couple of deep breaths.
And feeling the feet on the ground.
Weight of the body and the seat.
Maybe wiggling your head or your shoulders.
Or your shoulders.
And slowly opening the eyes whenever you're ready.
