Begin by making yourself comfortable.
Take the choices that feel best for your body.
Land in a chair,
Seated against a wall,
Or laying down.
Really take a moment to settle in and give your body what it needs.
Make any adjustments that would help to support a feeling of ease and presence.
Recall the concepts that you have been holding in your thoughts lately.
We're going to visualize the transition of those concepts,
Or one of them,
Down into the body.
So take a moment to identify what concept you are translating from mind to body today.
Perhaps you have been thinking about how to be more compassionate,
Or trying to find a workable solution to an issue you have been mulling over.
Maybe what you want to translate more into your body is a new creative idea,
A relationship you want to address,
Or a friend you want to support.
Take the next few breaths to locate your focus for today.
Hold your concept in your head and become aware of the feeling of the mental space it takes up.
Breathe here.
Notice as you think about this concept,
Person,
Experience,
Or idea how you begin to feel.
Is there an initial reaction in your body?
Inhale and exhale deeply here,
Noticing that your spine is long,
Your collarbone wide and soft.
The shoulders relax away from the ears.
Your jaw is soft.
The tongue comes away from the roof of the mouth,
And your brow is soft.
Close your eyes or fix your gaze and start to imagine this concept,
This feeling,
The work of today.
Breathing in your head,
Expand this feeling,
Letting the idea turn to liquid.
Imagine it dripping down all sides of your brain towards the jaw and the neck,
Coating the insides of the body as it slowly,
Carefully,
Consistently moves through the neck space,
Down under the collarbones,
Inside the ribs,
And around your heart.
Take a big breath.
Imagine your heart as a sponge and let this coating glide,
Viscous,
And start to fill the sponge.
For the next few breaths,
Simply notice the sponge as it fills up.
This big area around your heart,
Noticing how your breath meets you there.
What does it feel like to hold your concept in the spaces around your heart?
And how does your mental space feel to share in this holding?
When the sponge begins to reach its capacity,
Envision small drips down the bottom of the sponge into a container sitting in the belly.
This is a movable container like you would see at a children's splash pad.
It slowly fills up,
Drip by drip by drip.
Take a few breaths here and imagine the space of the belly supported by breath starting to fill up with your idea.
This bucket becoming more and more full until it starts to reach its tipping point.
Your creative capacity all around it.
The work you want to do around this concept.
Anything you need to release.
Anything new that needs to be added.
Then,
Just as you see at a children's splash pad,
That container fills up and moves to the tipping point.
Eventually the container tips and you feel it gush over into your hips.
The hips add creative emotional energy to your idea.
Take a few breaths and feel that mix.
Feel the flow of energy down into the arms and legs,
Letting it move past the knee and elbow joints,
The ankle and wrist joints,
And into your feet and hands where you translate thought into action.
You may notice a tingling,
A warmness,
Any other sensation as you move this from your mind through your body.
Now once again notice the spaces of your head,
Your heart,
Your belly,
Your hips,
And your arms and legs.
Continue to breathe as you notice a spacious connected awareness of your focus throughout your whole body and mind.
Take your time here to spread that awareness around you,
Staying for as long as you like,
Welcoming any other sensations that arrive.
When you are ready,
Close your practice in any way that is meaningful to you.
May you be well as you breathe and as you translate thought into action and move through this day.
