Let's begin by finding a way to sit in a way that feels comfortable,
Alert and relaxed.
You may close your eyes or keep them slightly open,
Unfocused,
Looking down a few feet in front of you.
I will be guiding you to bring your attention to different parts of your body.
Start with taking three deep breaths.
In through your nose and out through your mouth.
One more time in through your nose and out through your mouth.
Now breathe normally and bring gentle awareness to your breathing.
Notice your in and out breath and the spaces in between.
Bring your attention to the top of your head,
Your scalp.
Noticing any sensations or lack of sensations.
Now bring your awareness down to your face,
Your forehead,
The muscles around your eyes,
Cheeks,
Jaw,
Lips and tongue.
Move your attention to the front of your neck and then to the back of your neck.
There is no need to change your experience.
The purpose is not to relax or release tension,
Simply noticing what is.
Move your attention to your shoulders.
Now becoming aware of your upper arms,
Lower arms,
Hands.
What sensations do you notice?
You may notice sensations such as heat or cold,
Weight or lightness,
Tingling,
Pulsing or maybe throbbing.
Bring your attention to your upper back and down your lower back.
Next to the front of your body,
Your chest and stomach.
Noticing sensations of the breath,
The beating of your heart or anything else.
Sensing through the lower part of your body,
Notice your hips and your seat.
Now moving through one leg at a time,
Through your thighs,
Knees,
Shins,
Calves,
Ankles,
Tops and bottoms of your feet all the way to your toes.
Doing the same on the other leg now.
Thighs,
Knees,
Shins,
Calves,
Ankles,
Tops and bottoms of your feet all the way down to your toes.
Then bring your attention to your entire body from the top of your head to your feet.
Notice the whole body,
Notice the breath.
Bring your awareness to what is it like to be sitting here right now.
Let's explore what happens when we make a slight physical movement.
Bring your attention to your face.
Try raising the edges of your mouth slightly,
Resulting in you having a half smile.
Notice any change in how you feel.
If you'd like,
You can bring to mind someone you care about and imagine them well and happy smiling at you.
What do you experience?
If feelings of satisfaction or happiness arise,
Where in your body do you feel its manifest?
Now bring your attention back to your breath.
Breathing in and breathing out.
