Welcome to the Know Your Mind series.
This practice can be done lying down on your back or sitting in a comfortable position with a straight back,
Making sure that your breath is flowing easily.
And now bringing awareness to your heart center,
Breathing into the heart center and breathing out.
Settling into the spaciousness in this moment.
Now directing your attention down both your legs,
All the way down to the feet and giving your full care and attention to the toes in your feet.
Noticing any sensations in the toes.
Maybe you can sense the touch of the socks,
Any tingling or circulation of the blood,
Pulsing,
Temperature,
Moisture or dryness.
Just becoming curious what's there.
And expanding your awareness to the top of your feet,
The bottom,
The balls of your feet,
The arch and the heels.
And now moving your awareness up to the ankles and the lower legs,
The shins,
The calves,
The sides of the lower legs.
And moving your attention up to the knees.
Breathing into your knees,
The top,
The sides and the back.
Softening as much as is possible for you at this time.
And moving your awareness up to the thighs,
The big muscles in the thighs,
The bones.
Noticing any sensations here or even the absence of sensations and what that feels like.
Now moving your attention to the hip region,
Perhaps feeling the contact you're making with the chair or the ground.
Breathing with ease into that region,
Softening,
Relaxing as much as is possible for you at this time.
Now moving your awareness up to the lower back.
Noticing very carefully the sensations or maybe the holding of any tension or tightness in this region.
And experimenting with letting go,
Even micro-adjustments,
Noticing what it feels like to let go.
Now moving your attention to the front of the body,
The abdominal region.
Maybe noticing the sensations of the breath moving in and out of the abdomen.
So you can feel the rise and the fall of the abdomen.
And moving your attention up to the rib cage,
Feeling the spaciousness in the chest cavity as you breathe in and the relaxation as you exhale.
Maybe you can sense your heartbeat.
Feeling the movement of the breath in your lungs.
Now moving your awareness to the back,
The upper back,
The middle back,
Tending to the back of the heart region,
The back of the lungs.
Saying hello to your back today.
And moving your attention up to the shoulders,
The top of the shoulders,
The front and the back,
Breathing into this region,
Letting go.
Noticing what's there for you in this moment,
In the region of the shoulders.
And now moving down the arms and hands,
The fingers,
Noticing any sensations of touch in your hands and fingers,
Pulsing,
Circulation,
Temperature.
Now moving your awareness up the throat and neck region,
Into the region of the face,
Breathing into your face region,
Softening the jawline,
The mouth,
The cheekbones and the forehead,
Softening the eyes,
The nostrils.
And moving your attention to the ears,
Moving your attention to the head region.
Noticing any sensations inside and outside.
Softening as much as is possible for you at this time.
And now breathing through your whole body,
Sweeping your whole body with your breath.
And as we end the practice in this way,
Continuing to cultivate the qualities of attention,
Equanimity and a gentle curiosity through the rest of your day.
