This is a guided practice which helps you to reconnect with your body,
Coming home to your body.
You can sit in a chair or on a cushion or lie on the floor.
Finding a comfortable position.
And now closing your eyes if you want to,
If that feels comfortable.
And really feeling into the posture.
Knowing,
Being aware that you are sitting or lying in this room right now.
Bringing a quality of friendliness,
Openness.
Welcoming yourself with an inner smile if you wish.
And feeling this breathing body.
Feeling the nourishing quality,
Expanding quality of your in-breath.
And the relaxing quality of your out-breath.
And releasing unnecessary tension in the body.
Sometimes in the neck,
In the shoulders or in the face.
And you can even imagine the brain relaxing a bit.
And now listening to sounds and noises,
Sound of my voice.
Perhaps there are some sounds in the room or outside of your house or your flat.
And letting the sounds come and go again.
You don't need to name them.
Sitting in this landscape of sounds,
In this soundscape,
Sitting in the midst of it.
Sounds coming and going.
And the body is breathing.
Allowing this natural breathing.
There is nothing to do,
Nowhere to go.
And feeling this movements of the breath.
Moving the body.
Where can you feel the breath in your body?
In your chest,
In the belly or perhaps it's the whole body moving.
You don't need to do anything,
Nobody knows how to breathe.
Inhabiting your experience of breathing.
Perhaps there are thoughts arising.
That's okay,
That's what mind does thinking.
Not trying to stop them.
Reconnecting with this breathing body.
Allowing the mind to relax.
To relax into the ease of sitting here,
Body breathing.
Now dropping your attention into your body.
Feeling the body from the inside.
And if there's a lot of activation in the mind,
Bringing awareness inside and down.
Really grounding,
Grounding your awareness in the body.
Feeling into the body sensations.
Perhaps there are comfortable sensations or uncomfortable or neutral.
Sensations arising and disappearing again.
Sitting in the midst of this body sensation,
Sitting in the midst of bodily life.
Letting it happen.
And if mind is wandering and you get lost.
You get lost in thought,
In abstraction.
Gently bringing your attention back into your body.
Now softly opening your eyes again.
