For these next couple of minutes,
We'll be giving the thinking mind a break,
Just a short vacation.
And instead,
We'll be returning to the present moment through connection with a few parts of the body that are rich in sensation.
Taking a comfortable posture,
Either sitting or lying down.
Maybe closing the eyes,
If that's comfortable.
And taking a few deep and easy breaths.
So slightly lengthening the in-breath,
And then nice and easy,
A smooth out-breath.
Maybe taking one more breath,
Just like that.
A little longer in-breath,
And then a smooth,
Easy out-breath.
Great.
From here,
We'll bring awareness down into the hands.
Starting with the hands,
And feeling the hands from the inside out.
Often sensations we take for granted in the hands,
But really tuning in here,
Bringing interest,
Curiosity,
To any movement within the hands.
And so maybe you can notice gentle vibration,
Pulsing,
Tingling.
Maybe noticing pressure.
Maybe noticing the areas of contact between the hands and the thigh,
The other hand,
Anything they're touching.
Perhaps there's a hardness or a softness in the texture.
Maybe there's a warmth,
Coolness.
Maybe there's even moisture,
Humidity,
In the palms of the hands,
Or perhaps in the air surrounding the outside,
The backs of the hands.
Just noticing what's here today,
And also knowing there's no right way to do this.
And the absence of sensation also counts in this practice.
Simply noticing what's here.
And now bringing awareness into the sitting bones,
The pelvis,
The area of contact where the backside meets the surface beneath of you.
So feeling the weight of gravity,
Feeling pressure,
Maybe hardness,
Softness,
Definitely feeling support,
Connected,
Grounded.
And maybe just taking a moment to also notice the back.
And if there are any parts of the back making contact,
Drawing awareness to these two.
Maybe it's a hard surface,
But maybe it's just the feeling of a t-shirt or a piece of clothing making part of the back,
Rich in sensation.
And again,
Maybe there's nothing,
And that's fine.
Either way,
We'll bring sensation down,
Down into the feet.
Just as we did with the hands,
Really tuning in to the feet from the inside and noticing what there is to be noticed.
So maybe it's just the connection with the ground beneath of us,
Hardness,
Coolness.
Maybe there's a bit of vibration from inside of the feet.
Maybe you could even feel the toes.
Feeling groundedness and connection.
And from here,
We'll conclude the practice maybe by thinking of one thing you appreciate about these hands,
About these feet,
The way they support you throughout the day.
And then slowly inviting the eyes to open if they were closed,
Aware of light,
And once again aware of our surroundings.
And knowing that you can return to these sensations for grounding and for support at any time during the day.
