Finding a posture that feels relaxed and alert.
You can lay down if you think you can stay awake.
You can sit on a cushion or a chair or a couch,
Or you can stand.
And sensing into the body.
Sometimes it's helpful to kind of move the body a little bit or tap the body with your hands just to regain connection with everything below the neck.
You can close your eyes gently or look downward,
Or make visual distractions,
Softening the muscles of the face.
And maybe taking a deep breath or two.
Sensing into where the body is touching the ground or the seat.
And just sensing that pressure connection points of the body and whatever it's touching.
Bringing this sense of alertness to the body.
This sense of alertness to the body,
Sense of interest opening this embodied presence.
Opening to the fullness of the body.
Not trying to feel a certain way,
But simply being with how the body feels now.
And now.
And is there a part of the body that is asking for your awareness?
Maybe there are certain sensations that feel predominant or inviting,
And if it feels safe to do so,
Sensing into that area of the body.
Maybe it's the belly as you breathe.
Maybe it's the feet,
If they feel safe or grounded.
Maybe it's the heart or the chest or the hands.
Sensing into an area that feels like it could use some attention in a safe,
Gentle way.
Exploring these sensations.
Not necessarily from the head,
Exploring them from the body.
Opening all around this area of the body.
Opening all around this area of the body,
Really sensing the territory of these sensations.
Only sensing the skin,
The flesh.
The flesh.
And maybe there's bone or bones around that.
Liquid.
Maybe there's a sense of movement or stillness.
Heaviness or lightness.
Warmth or coolness.
Bringing this caring curiosity to a part of the body that feels like it could use this attention.
Notice how these sensations may be changing over time.
Are they feeling heavier or lighter?
Maybe the temperature is different.
Maybe the energy is shifting left or right,
Up or down,
Forward or back.
Maybe it feels more dense or hollow.
Maybe it feels more moist or dry.
Maybe these sensations feel more pleasant or unpleasant or neutral.
Just noticing how this area feels without judging it to be good or bad.
Simply noticing these sensations as they change.
And with this gentle awareness,
This open allowance.
Bringing a sense of care for the body.
Inviting a sense of softness.
Gentle care from the heart.
Inviting the sense of ease into the body.
If it feels comfortable,
You can put your hand over your heart or over your belly or wherever your body could use some gentle touch.
It's okay.
May we be safe.
May we be healthy.
May we be happy.
May we live with ease.
May we be able to open to our body,
Our sensations more and more with less judgment or fear or anger.
This gentle awareness of how we feel.
Regrounding in the body.
Sensing into the points of contact of our body on the ground,
The seat.
Maybe taking a deep breath or two.
Softening the belly.
Maybe wiggling your fingers or toes.
Slowly opening your eyes whenever you're ready.
