Hello and welcome to today's meditation with Sunrise Well.
And we'll start by scanning through the body at the beginning so we're looking for balance across the hips and the knees making sure that if you need to rest your if your hips are feeling tight or you're having trouble with your knees you can try using a cushion or a bolster to let your knees drop down below your hips and you might be in a chair so we're also looking for balance across the hips and the knees and the thighs.
Moving up through the body we're looking for a lengthened spine lengthening along the back of the neck and a gentle tuck of the chin and again looking for balance across the shoulders and across the torso so just checking in there.
And then we start to work through just a gentle scan of the body moving from the top of the head down we're looking for areas of tension tightness imbalance so just make your way slowly down your body if you find tightness you can just tell the muscles that it's okay to relax release let go.
And feeling yourself just kind of melting and grounding down getting heavier getting calmer as you move down through the body.
And moving back up towards the belly just letting it drop out to expand relax.
So release any tightness around the belly.
And moving up to the nostrils you notice the air starting to enter and leave the nostrils you might notice that the air moving in is cool and the air moving out is warmer.
So the cooler air coming in and the warmer air coming out.
You might notice movement in the body as you breathe in maybe some expansion across the chest across the belly.
And as you breathe out the relaxation of the belly like a balloon losing its air deflating.
Now you might start to sense that you just let your body go for the breath to come in naturally.
So there's no force from muscles there's no conscious effort.
Then you might start to notice that the body really breathes itself.
You do not have to direct your body to breathe it just happens.
And you might notice different thoughts coming up.
Sometimes it's nice to imagine the thoughts kind of like clouds floating across the sky that the thoughts kind of pass by and there's something behind the clouds.
Behind the thoughts is the kind of deeper awareness which is the sky that doesn't change.
It's a calm and ever-present awareness.
So you can kind of sit with that presence and just let the clouds let the thoughts drift by.
No need to interact no need to be involved or judge or question.
And in a similar way we allow sensations to just be.
It's just the phenomena of the world that we exist in.
So it could be temperature around you around your body could be a breeze it could be the cool air entering your nose it could be touch the weight of your hands the sensation of fabric the skin of one part of your body touching another part it could be pressure or tightness or physical sensations like itching or pins and needles or all of those different sensations that happen can really just all exist as the external phenomena around you.
We take a step back and just observe without getting involved or saying it's good or bad or should or shouldn't.
It just is.
Become aware again of your breath coming in through your nose your belly expanding and relaxing.
And on your next inhale make it a little bit deeper than normal.
Open your mouth and exhale.
So you.
