Okay,
You can find yourself in a comfortable position,
Sitting upright or lying down,
And then you can allow your eyes to slowly close or keep them closed.
And then you can feel your breath,
Feel how the air flows into your body and out,
In and out.
You can notice how your belly moves and your chest moves,
If and how your back moves.
You can notice how the air flows through your nose or mouth.
And then you can allow yourself to extend the breath a little bit,
Just breathe in a little more than you would usually,
And then breathe out a little more.
Breathing in and breathing out,
Breathing in and out.
And just feel what breathing fully does to you and your body.
Good,
Now you can allow the breath to flow all by itself again,
And notice how breathing happens by itself,
Without doing anything.
Then with the next out breath,
You can sink into your body,
Inside,
And sink all the way down to your feet.
Allow your attention to sink to your feet and feel your feet.
Maybe your feet are touching the ground,
Maybe they are touching your seat or your legs.
And maybe you can feel a tingling sensation in your feet,
Some aliveness,
Maybe a vibration.
And maybe there's warmth or cold or no particular temperature,
And you can feel anything that occurs in your feet.
Yes,
And then you can slowly move up into your lower legs,
Your calves and your shins,
And feel them.
And notice how much aliveness you can feel there.
Then you can feel your knees,
The insides of your knees.
And maybe you can't feel them as strongly as you can feel your feet.
And that's all good.
Some parts of the body we can feel more prominently,
And other parts less,
Or maybe not at all.
And just gently bringing the awareness there,
The attention,
Allows all sensations to become more prominent.
Yes,
Now you can feel your upper legs.
Then you can feel your buttocks.
And notice how your legs and your buttocks are touching your seat.
Good.
Then you can feel your whole legs,
Both of your legs,
From your feet up to your buttocks,
And feel what sensations you can feel there,
And at the same time feel that there's space in your legs.
So if you feel a tingling sensation,
There's space within which the tingling sensation takes place.
Good.
Then you can feel your hips,
Your pelvis,
And maybe you can feel a liveness in there.
Yes.
Yes,
Then notice your belly.
Maybe your belly is moving,
Notice how it's moving when you breathe.
And notice the aliveness in your belly.
Then you can notice your lower back,
And your spine,
And your chest.
Your upper body,
And the inside of your upper body,
All your intestines,
And your lungs,
And your heart.
And just notice where you feel more intense sensations and wear less.
Notice where there's maybe tingling,
Flowing vibration.
Maybe there's tension someplace.
Maybe it feels good in another place.
Yes.
And also notice the space in your upper body.
The space within which all this aliveness and vibration,
All the sensations,
Good or bad,
Comfortable or uncomfortable,
Are taking place.
Yes.
Then you can feel your shoulders.
Then wander down into your arms,
Upper arms,
Elbows,
Lower arms,
Hands,
Fingers,
The back of your hands,
And your palms.
Notice how your hands are resting,
Maybe,
In your lap or on your knees,
Or lying on the ground.
And we can rest a little longer in the hands,
As usually the aliveness is more present in the hands.
Yes,
Feel your hands and your whole arms,
And also feel the space in your hands and arms.
Yeah,
Very good.
Just noticing,
Sensing,
Doing nothing,
Allowing the body to take care of itself.
All right,
Then you can move your attention into your throat and neck.
And then your jaw,
Your cheek,
Your ears,
Your eyes,
And your forehead.
Notice all sensations you can feel in your face,
Also maybe if there's tension.
And also notice how these sensations change.
Maybe the breath changes them.
And you can feel the top of your head and the back of your head.
And you can feel your face and your head,
And feel inside of your head.
Try to feel the space in your head.
Yes.
You can keep breathing,
Keep allowing the breath.
And you can take an inner step back and expand your awareness,
And start sensing into your whole body.
So,
Feeling your whole body from the top of your head all the way down to the soles of your feet.
Just noticing any sensations you can feel in your body.
And maybe regions of the body come to the foreground.
Maybe you can feel this or that more fully.
And you can allow that and at the same time be in touch with that sensation of feeling the totality of your body.
Yes,
Very good.
Just sensing,
Feeling,
Noticing.
And then notice the space within your body.
There's the aliveness and there's space.
And try to feel into that space and notice how big it is,
Where the boundaries are,
And how the boundaries feel.
Also how the boundaries and the space feel if you let go of the idea of your body,
Of the image of your body that you might have saved inside of your head.
That image that says here are my legs and here are my arms and here's inside and here's outside.
And just for a short while feeling,
Sensing to see if you can actually sense that boundary so clearly as you can see it.
Yes.
Feeling the space.
Good.
Now you can take a few deep breaths.
And allow a little more energy to flow back into your body.
Yes,
And if your body wants to move you can allow that.
And doing whatever feels good right now.
Taking good care of yourself.
So you can gently come back from this inner journey and get in touch with the world outside.
Notice that there is a world outside.
And then slowly in your own time you can open your eyes.
And as you open your eyes you can see whether you can stay connected with your body and also with the space inside and outside.
Yes.
Good.
Thank you.
