When you sit comfortably and with an upright spine and we just pay attention at the beginning to the breath,
Especially the exhalation.
Slow down the way you exhale.
Become aware of the way you're sitting.
Simplicity of sitting.
Breathing.
Every time you exhale,
Let the exhalation take you deeper into your body.
Slowly into the live parts of your body.
The parts that you can feel that are alive,
Open.
Maybe they are full of streaming sensations,
Blood flow sensations,
Vitality.
I keep on Breathing every exhalation guides me deeper into that aliveness,
Openness.
That I feel when I connect to my body.
Maybe I find more and more parts in various parts of my body that are alive.
And I just stay there even if my mind offers me some thoughts.
I keep my attention with the body.
And I stay with the expansion of aliveness,
Vitality.
And I feel how my whole body is channeling information up and down.
There's a whole flow of data upwards my spine into my brain,
Back from my brain into the body.
It's a very sophisticated data system in my body.
I can expand my awareness also and include the parts that are maybe more tense or dense,
Painful.
Where I notice stress.
Where I notice maybe absence.
It's like a compassionate embrace.
When I embrace parts of my body that I experience less or know less.
Where it feels like I don't have that much access or awareness.
And I want to include them more.
Get to know,
Find out,
Be curious,
Be loving.
And then for some time just keep exploring your body through various levels of tissues.
Like you can explore your bones and different parts of your body.
And switch to your muscles,
Tissues,
Organs,
Your blood flow,
Your nervous system.
When you tune in with organs you can first feel them.
And then once you have a feeling to see how interconnected they are,
You feel more isolated in the body,
More interconnected.
Then at the end of your exploration you just can feel the whole composition again.
Like the whole inner body map.
When the 20 minutes are over and you can take some deeper breaths and come back.
And until then keep moving and exploring different parts of your body.
