There's an invitation at the start of this practice just to take three long deep breaths if that's comfortable for you.
And you can even feel free to make any noises on the out breath that just support a little bit more release and letting go.
So it might be like a.
Ahhhhhhhhhhhhhhhhhhhhh Or maybe it's more like a.
Ohhhhhhhhhhhhhh or any sounds that feel good to you.
And just making sure you get a full and complete out breath.
So you might exaggerate it here just for these deeper breaths by raising the belly button in and up,
Pulling it in and up.
Expelling any old stale air.
And then a nice big in-breath.
Nice big out-breath.
Smelly,
Actually.
I said three,
But you can take as many as feels good to you.
Just allowing the breath to return to a natural rhythm.
That feels good to you.
And with each out breath here,
There's an invitation to just familiarize yourself with whatever posture you're in and particularly where the body is in touch with the ground.
Taking a few breaths here to really feel.
Sensations of pressure.
Wait.
Density.
Resistance.
Maybe there's places in touch with the ground that feel numb.
Or tingly.
Or war.
If you're laying down.
You could explore this contact at the back of the head.
Back of the shoulders and arms.
On the whole length of the spine.
Pelvis.
Back of the legs and heels.
If you're sitting.
Feeling into contact in the sitting bones and legs.
And just getting a sense of the qualities of the ground as we feel into that contact.
So the ground offers us stillness.
Steadiness.
Ability.
All day.
So with the next few out breaths,
Just seeing if you can gently invite the body to release a little bit more into the support of the ground.
There's an invitation on your next breath to bring your awareness right up to the very top of the head.
Noticing any sensations here at the top of the head.
Coming into the sides of the head,
The whole area around the ears.
And the back of the head.
And then moving into the face,
Noticing any sensations in the forehead.
Eyebrows,
Eyelids,
Eyeballs,
And eye sockets.
Sensations here.
Seeing what can be felt in the cheeks.
Chin and lips.
As well as the whole interior of the map.
Gums,
Inner cheeks.
And the jaw.
Sensations here.
Moving into sensations in the throat and neck.
Front sides and back of the throat and neck.
As well as the tops and backs of the shoulders.
Sensations here.
Noticing what can be felt in the upper left arm.
Left elbow.
And the left lower arm.
And then becoming aware of any sensations in the left wrist,
Hand,
And fingers.
And then for a few breaths,
Becoming aware of the whole of the left arm,
Wrist,
Hand,
And fingers.
And now becoming aware of the right upper arm.
Right elbow.
And the right lower arm.
And then sensing into any sensations in the right wrist.
Hand and fingers.
And then for a few breaths,
The whole of the right arm,
Wrist,
Hand,
And fingers.
Sensations here.
Now coming into the upper chest,
Feeling the rise and fall here as you breathe and any sensations coming and going.
In the upper chest.
Feeling sensations in the central diaphragm.
Solar plexus area,
The middle of the abdomen,
Between chest and belly.
And also aware of sensations in the belly,
The whole of the lower abdomen.
Rising and falling with the breath.
And then for a few breaths aware of the whole of the front of the abdomen,
Chest,
Solar plexus and belly.
Sensations coming and going here in the whole front.
Of the torso.
Noticing how the sides of the torso also expand and contract with the breath.
Subtle movement as you breathe in the sides of the torso.
And then noticing movements of breathing in the back of the body,
Starting with the space between the shoulder blades,
Just below the neck.
Moving into the middle back.
Feeling sensations here as we breathe.
And the lower back.
And then for a few breaths here,
Where the whole of the back body,
Upper,
Middle,
And lower back.
Moving as you breathe.
A dropping awareness now into the hips and pelvis.
Feeling sensations here.
And then becoming aware of sensations in the upper left leg,
The thigh.
Left knee.
And the left lower leg.
Abs and shin,
Left lower leg.
And finally,
Feeling into sensations in the left foot and pose.
Unaware of the whole of the left leg,
Ankle,
Foot,
And toes.
The whole of the left leg.
Coming aware now of the right upper lip.
Feeling sensations here in the right upper leg.
A right knee.
And the right lower leg sensations.
And then noticing any sensations in the right ankle.
Foot and toes.
Feeling sensations here.
Feeling now the whole of the right leg.
Ankle,
Foot,
Toes.
The whole right leg.
Sensations here.
Aware now of the whole of the bottom half of the body,
The whole lower body.
Both legs.
Sensations coming and going in the lower body.
And then becoming aware also of the whole of the upper body.
Sensations here in the upper body.
And then the whole upper and lower body together as sensation.
The whole body.
Sensitive to the whole body.
Breathing in.
Sensitive to the whole body breathing out.
We'll just spend a little bit of time now opening to the whole body.
And all the senses,
Sound,
Sight,
Smell,
Taste.
The heart-mind that perceives it all.
Or there also might be thoughts,
Emotions,
Images,
Memories.
So just resting here,
The whole body breathing,
The whole heart-mind present.
The sensations coming and going as you breathe.
And if you are too.
Connect with the breath,
You might just come in a little bit more closely.
Just getting curious about the qualities of the breath just now.
Where it can be felt in the body.
The sensations are there.
Temperature of the breath as it comes and goes.
How is it to be here and with the breath as it comes and goes?
And all the different sensations coming and going with it.
Feel free to hang out with the breath as long as you'd like.
It's also an invitation to just begin to explore where in the body you feel any pleasant sensations.
Like tingling or warmth.
Softening E.
Even joy or peace,
Tranquility,
Contentment.
Openness,
Expansion.
So many yummy words.
Or what feels good in the body.
And just breathing into those sensations,
Allowing yourself to really feel them.
Go deeply into them with your awareness.
And allow them to glide in the mind.
Yourself to really feel and enjoy anything that has the taste of freedom.
Opening,
Softening,
Releasing.
Easing.
Allow body,
Heart,
And mind to be resourced and nourished.
By these sensations.
Spend the last couple of minutes of this meditation exploring on your own any other pleasant sensations and just really giving yourself time to enjoy them.
Might even invite them to expand and grow,
Filling the whole body and nourishing.
The whole heart line.
Boarding deeper and deeper relaxation.
And absorption.
Appreciating any benefits of the practice.
Slowly beginning to deepen the breath.
And with these deeper breaths,
You can make noises that feel good to you.
Starting to wiggle fingers and toes,
Bringing in movement,
Energy,
Aliveness.
Rotating wrists and ankles.
Opening the eyes,
Starting to stretch arms and legs.
And very gently coming up to a seated position.
