Get settled and comfortable into your seat.
And just take a moment to let your attention come down into your body.
And notice the shape.
Let your body hold as you settle into your seat.
And feel the connection points of your body with the surface beneath you,
Whether it's the ground or the chair.
And just take a moment to feel the sensation of those connection points.
And then let yourself sense all the way down into the earth.
As though you were growing little rootlets that fuse down into the earth.
And then begin to invite your awareness up through your body from these little rootlets coming up into your feet,
Up the lower legs,
Knees,
Thighs,
Pelvis,
Awareness coming into the belly,
Awareness of sensations,
Chest,
The whole length of your back,
Shoulders,
Arms,
Hands.
Just rest for a moment in the hands,
Noticing sensation in your left hand and right hand.
Sensation in both hands.
Then coming up to the throat and neck area.
Coming into the face,
Allowing expression on the face to drop away.
So the whole face just releases to gravity and softens.
Letting any tension in the jaw soften.
All the little muscles around the eyes releasing.
Being aware of sensation in the whole head.
And becoming aware of awareness up towards the sky.
And sensing how you're both anchored into the earth as well as connected to the sky.
The vastness above and around you.
And feeling with your awareness into the left side of your body.
And then expanding that awareness all the way out beyond your boundaries of your skin into the space to your left.
And then bringing awareness to the right side.
Being aware of sensations in the right side.
And then with your awareness,
Reaching beyond the boundaries of your skin into the space to your right.
And then feeling into the whole front side of your body.
Any sensations in front side.
And then again reaching with awareness beyond the boundaries of your skin into the space in front of you.
And then awareness to the backside of your body.
Sensations and backside.
Just becoming aware.
And then with your awareness,
Reaching beyond the boundaries of your skin into the whole back side of the body into the space behind you.
And sensing that you could almost lean back and be held.
And then reaching with your awareness in all directions.
So you as the center point as though sitting in the middle of the medicine wheel.
Expanding out from your heart.
The center of your being into all directions.
East,
West,
North,
South,
Earth,
Sky.
And you at the center,
Aware of all directions.
And let yourself be anchored in the center,
Even as you're aware of all that is moving and happening in all the other directions.
And within the center of yourself attuning to the witness,
The ability,
The presence within you.
Which is always there.
Steady,
Still,
Observing.
Noticing the in and out flow of the breath.
I'm just allowing that breath to enliven your body,
Your senses.
And then slowly externalizing.
Just as you feel ready and start to take in your surroundings your visual field.
And just orienting a bit around your space.
