To start,
Please find a private,
Comfortable place to practice.
Somewhere you won't be disturbed.
Sit or lie down,
Whichever you prefer.
And either close your eyes or soften your gaze.
Listen.
Notice the sounds around you.
Feel the vibrations as they enter your ears.
How many distinct sounds can you hear?
Are they near or far?
How do they differ?
Move your awareness to the breath.
Just noticing.
Not trying to control in any way.
Begin to slowly extend the inhale and the exhale.
Breathing through the nose.
Go in relaxed,
Whatever is comfortable.
Slow inhale.
Pause.
Slow exhale.
Begin to feel into the body.
Notice if you have an area of discomfort.
Tight neck.
Back of the head.
Back or shoulder pain.
Constriction in the chest.
Choose a sensation to focus on.
Where is the sensation and what does it feel like?
Hard or soft?
Hot or cold?
Light or heavy?
What is its size and shape?
Does it move?
If it were visible,
What color would it be?
Examine it and observe how much you can notice.
Let's divert our attention away from the sensation.
Choose a different area of your body to focus on.
Somewhere neutral.
Perhaps the side of your wrist or hand above your pinky finger.
Center of the chest.
Chin.
Temple.
Or top of the head.
Whatever area you choose,
Move all your awareness there.
And begin to lightly tap it with your fingertips.
Feel the vibrations as your fingers make contact with the area.
What does this tapping feel like?
How would you describe it to an alien being?
Someone who'd never been tapped before.
Breathe nice and steady.
Gently tapping while you breathe.
Feel the vibrations as your fingers make contact with the area.
And slowly stop tapping.
And move your awareness back to the area you were originally focusing on.
Does it feel different from when you first started?
How has the sensation changed?
Are the color and shape the same?
Continue to breathe slowly in and out.
Through the nose as you observe.
Release your awareness back into the entire body.
Feel the entire body in space.
The surface beneath you.
Give the breath back to the brainstem.
Releasing all control.
Releasing all control.
When you're ready,
Slowly open your eyes and come back into the room.
Thank you for practicing with me today.
And taking the time to feel into your body.
What did you observe?
Until next time,
Namaste.
