Begin by snuggling into any comfortable shape.
With eyes gently open or closed,
Feel all the parts of your body that are touching down.
And feel the surface touching back.
With each exhale,
See if you can rest more and more deeply into that support.
Into the feeling of steadiness.
And ground.
Letting yourself be held.
As we begin,
Notice what it is that brings you here.
What do you most need?
And calling that in as you bring attention to the rise and fall of your body breathing.
Feel the hum of aliveness that's here.
It might be a tingling.
Or warmth.
A gentle pressure.
Simply meeting what's here with curiosity and care.
And from here,
Begin to notice your hands.
First,
Attending to your left hand.
You might see in your mind's eye its form or definition.
The anatomy and shape of your hands.
And then see if you can keep going beyond the concept or image of your hand.
Into your direct experience.
Feeling the aliveness of the palm.
Back of the hand.
The knuckles.
And each finger.
What's here?
Really engaging your curiosity.
Maybe there's vibration or pulsation.
Attuning to this area that we call hand as a field of vibrancy and sensation.
And then welcoming your right hand.
It's palm and back of the hand.
The knuckles.
.
.
Fingers and thumb.
And the space between your fingers.
Feeling both hands left and right simultaneously.
Both arms.
Both shoulders.
Do your shoulders feel tense or at ease?
Do they feel heavy or light?
No judgment to make,
Simply noticing.
What happens when you gift your shoulders with your attention?
Perhaps there's a softening that arises simply by noticing.
Sensing your belly and your chest.
Whole torso.
Left and right.
Front and back.
And then broadening your attention to take in the whole body.
From deep in its center.
All the way out beyond its boundaries.
Body feeling,
Dancing with space feeling.
And how the breath is part of this dance.
How the inhale and the exhale each have their own flavor of sensation.
The filling.
The Emptying the paws as they turn from one to the other.
The steadiness of just being here.
Body breathing itself.
And as you attend to all these sensations.
Notice how the body responds.
How it feels to be seen,
Felt,
And heard.
Resting here.
Sensing both the ground and the spaciousness.
Remembering what brought you here.
What you most need.
And offering gratitude to yourself for taking this time to inquire within.
To be with what is most alive for you.
Resting here as long as you like.
Or setting your body free to move.
And as you return to a more wakeful state,
Allowing this sense of curiosity and care to ripple out.
May it be a blessing.
