Checking in with the body as it's resting here,
Noticing what it's like to arrive and feeling the ground beneath you,
Feeling the sensations where the body's in touch with whatever you're sitting or laying on,
And then just taking a moment to appreciate the pause and the chance to arrive.
And then when you're ready,
Taking one arm,
It doesn't actually matter which one,
And the other hand,
And then gently placing the wrist in the hand of the opposite arm,
And then just resting it down so you don't have to hold your arms up,
So resting in the lap or just in front of the body,
And just sensing,
Feeling here.
So with this,
We just ease into it,
Like getting into a warm bath.
So just noticing firstly the sensations where the hand is touching the wrist,
What you can feel in the fingertips and the palm of the hand here.
Sensations like pressure,
Tingling,
Pulsing,
Warmth.
Maybe there's numbness,
Maybe there's some discomfort there.
So whatever can be felt in the holding hand.
And then gently shifting the attention to sensations in the wrist that's being held.
Noticing any sensations here,
Like sense of temperature,
Again,
Pressure,
Vibration.
Then noticing sensations of contact,
So in both the hand and the wrist,
And then beginning to expand out from there,
Noticing how the whole body feels as the wrist is held.
And particularly anything that might be happening in the major feeling centers.
Checking in with the pelvic floor,
The belly,
The solar plexus,
The heart,
The throat,
The crown.
It's not that anything has to be happening here,
We're just getting curious about what is here.
As we deepen into sensing,
Perhaps we begin to open to more sensations,
Thoughts,
Emotions that are here.
So the invitation is to welcome all of that in the spirit of a radical embrace.
Maybe even holding all of that,
Embracing all of that as it is.
And then also just making space for any physiological shifts you might sense here.
So shifts in the physiology,
Like changes to breathing,
Heartbeat,
Body temperature,
Muscle tone.
Perhaps there's just a sense of a little bit more here-ness,
More presence,
More availability.
Maybe not.
Again,
Nothing has to be happening.
There's no shoulds here.
Maybe there's a yawn that wants to come,
Or a bit of emotion welling up in the form of tears,
Or just a bit of a pricking feeling behind the eyes.
So anything like that,
We're just allowing to happen as we sense and hold.
And then there's an invitation to very gently release that wrist,
Taking a breath,
The hands open on the lap,
If that's comfortable.
And then when you're ready,
Going ahead and switching sides.
So the hand that was the holding hand is now the held wrist.
And the side that was the held side is now doing the holding.
And just notice here how much gripping is needed.
I think often we over-effort,
So it might be that you need to just loosen a little bit,
Or maybe you'd like to experiment with a little bit more pressure,
A little bit more holding.
So just see what feels right.
And then again,
Just beginning to sense what's here.
Firstly,
In the holding hand,
And in the wrist that's being held,
Where there's contact.
And then in your own time,
Spreading to the whole of the body and the feeling center,
Allowing all of what's here.
And one side might feel a bit different than the other,
And that's okay.
And really holding ourselves as we are just now.
Keep holding the wrist here,
Or you might want to release.
And then we're just going to do some gentle looking round,
Just to also allow the system to arrive in the space,
The physical space you're in.
Having arrived more fully within ourselves,
Now arriving outside of ourselves.
And then feeling free to make any movements,
Stretches,
Caresses,
Rubs,
Other holdings that feel supportive just now.
Just appreciating yourself for being
