For this practice,
You'll make your way to a reclined or a seated position,
Whatever is most conducive to where you are right now.
Most importantly,
Choosing a place where you can feel comfortable,
Closing down the eyes,
Settling in.
The purpose of this practice is to feel into the present moment,
Into the sensations arising as I guide you through different parts of the body.
We spend so much time in our minds thinking this is an opportunity to be and feel into the body.
Feeling into the natural rhythm of your inhale and exhale through the nose.
Feeling the breath traveling in and out through the nostrils.
Feeling the breath moving through the throat.
On the inhalation,
Feel the body expand.
On the exhalation,
Feel the body contract.
Allow the body to yield to the surface you are resting on,
Softening into areas of holding.
Release the jaw.
Part the teeth.
And through the face.
It's the nature of the mind to be constantly thinking.
When you find yourself off with thoughts,
Meet yourself with non-judgmental awareness as you come back to sensing into the different regions of the body,
Back to the present moment.
And now directing your attention to the feet.
Feeling sensations of pressure or tingling or perhaps no noticeable sensations at all as you sense into the feet.
Moving to the legs.
Feeling into sensations of heaviness or lightness as you breathe into the legs and all that is to be felt moment to moment.
Directing your attention to the pelvis and the torso.
Feeling if sensations are moving or still.
Perhaps feelings of tension or spaciousness or just awareness itself.
As you inhale and exhale.
Moving to the hands and the arms.
Feeling different temperatures of warmth or coolness.
Sensations of pulsing or twitching.
Feeling into all that is arising moment to moment.
Sensing into the neck and the head.
Feeling your awareness here and breathing into all that is to be felt.
And now sensing into the entire body.
Breathing into the feet,
The legs,
The pelvis,
The torso,
The hands,
The arms,
The neck and the head.
Resting in full awareness in the body as a whole.
As you inhale and exhale.
Allowing the sound of the bell to bring you back to the space.
Taking as much time as you need to slowly exit the practice.
Thank you for practicing.
