For this practice,
You can 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.
Feeling yourself as you need to,
Closing down the eyes,
Settling in.
This practice is an invitation to be in the present moment,
To rest your awareness in the here and the now.
We spend so much time in our minds thinking this is an opportunity of being and feeling into the body.
The purpose of this practice is to pay attention to the sensations you are feeling as I guide you through different parts of the body.
We will shift from the mode of doing in the mind to the mode of being and feeling into the body.
During the practice,
You may drift off to thinking.
It's the nature of the mind to be in the future or the past,
Noticing where you find yourself in your practice and meeting yourself with non-judgmental awareness as you come back to sensing into the different regions of the body,
Back to the present moment.
Checking in with yourself,
How are you feeling right now?
Just breathing into whatever is coming up for you,
Emotions,
Thoughts,
Sensations,
Opening to yourself just as you are,
Breathing into all that is to be felt in the heart,
Body,
And mind.
Feeling the whole body resting here as you tune in to the natural rhythm of your inhale and exhale through the nose.
Feeling the breath traveling through the nostrils.
Feeling the breath moving through the throat.
On the inhalation,
Feel the body expand.
On the exhalation,
Feel the body contract.
On the inhalation,
Feeling the belly and the ribs expand and the chest rise.
On the exhalation,
Feeling the chest descend,
The ribs contract and the belly draw down,
Allowing the body to yield to the surface you are resting on,
Softening into areas of holding.
Release the jaw,
Part the teeth,
Soften through the face,
Directing your attention to the feet,
Feeling into the toes,
The soles of the feet,
The tops of the feet,
And the ankles,
Noticing sensations of tingling,
Pulsing,
Temperatures of warmth or coolness,
Or perhaps no noticeable sensations at all.
Inhaling and exhaling.
Drawing your attention to the shins,
The calves,
The knees,
The thighs,
Feeling into sensations of heaviness,
Lightness,
Pressure,
Breathing and resting your awareness with all that is to be felt in the legs,
Moment to moment.
If you find yourself off with thoughts,
Meeting yourself without judgment and gently return back to feeling into the different parts of the body,
Directing your attention to the lower abdomen,
The hips,
The buttocks,
The genitals.
Notice if sensations are moving or still,
Or no noticeable sensations at all,
Just awareness as you breathe into the pelvis as a whole.
Inhaling and exhaling.
Feeling to the upper abdomen,
The front of the rib cage,
The chest,
The lower back,
The back of the rib cage,
And the shoulder blades.
Breathing into sensations of tension or spaciousness.
Breathing and sensing into the entire torso and all that is to be felt moment to moment.
Drawing your attention to the hands,
The fingers,
The palms where there may be sensations of moisture or dryness,
The backs of the hands and the wrists.
Sensing your awareness here.
Feeling into the forearms,
The elbows,
The upper arms,
And the shoulders.
Breathing into the arms in their entirety as you inhale and exhale.
Moving your awareness to the neck.
Breathing and feeling into the entire neck.
Feeling to the chin,
The mouth,
The nose,
The cheeks,
The ears,
The eyes,
The forehead.
Sensing into the left side of the head,
The back,
The right side,
And the crown of the head.
Feeling into the head in its entirety.
Resting your awareness here.
Breathing into all that is to be felt moment to moment.
And now sensing into the entire body.
Feeling into the feet,
The legs,
The pelvis,
The torso,
The hands,
The arms,
The neck,
And the head.
Feeling and 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 a moment to thank yourself for making the time to practice to nurture yourself.
Starting to make any movements that feel good.
Taking as much time as you need to slowly exit the practice.
Thank you for practicing.
