Welcome to a brief meditation meant to bring awareness to sensations in the body and invite a sense of presence and acceptance into this moment.
Taking a few settling breaths to invite yourself into this space in whatever position you've chosen for this practice.
Gently lengthening through the spine and up through the crown of the head.
And feeling the sit bones,
The bottoms of the feet,
And any other points of contact between your body and the earth.
Inviting any amount of space between the vertebrae of the spine.
And softening the shoulders down away from the ears.
Softening any muscles in the face,
Around the eyes,
Perhaps the jaw,
Unlocking the tongue,
Softening any tension in the hips and in the legs.
And bringing the awareness now into the torso.
Noticing the breath without trying to change or modify or judge.
Just noticing the breath as it comes in through the nose,
Travels down through the throat and upper chest,
Down past the heart and into the diaphragm,
Gently expanding the belly.
Keeping the awareness on the breath,
And again noticing any places of tension.
And on the out breath,
Simply sending your awareness to those places of tension.
Inhaling and letting the breath fall all the way down,
And exhaling and sending the breath into the shoulders.
Exhaling and sending the breath into the face.
Exhaling and sending the breath into the crown of the head,
The very top.
Exhaling and sending the breath in between each vertebrae of the spinal column.
Bringing your awareness to the skin,
The outermost layer of the body.
And on the next exhale,
Simply bringing your awareness to every point of skin,
Making contact with the world around you.
Whole body awareness at this moment in time,
At this place in space.
And gently just extending your awareness out from the skin layer into the environment around you.
A few inches or maybe a foot,
Just noticing where that awareness naturally comes to a stopping point.
Allowing it to drift back to the skin,
Back into the internal channel,
Running vertically from the crown to the root.
And just bringing your awareness into that central channel of the body.
Again,
Softening any tension that may have accrued in the shoulders,
The jaw,
Or the hips.
And if it feels like a part of your practice,
Just setting an intention for the rest of your time today.
Perhaps noting what you would like to carry forth,
And what you would like to leave behind or come back to at a later time.
Together,
Breathing in through the nose,
And then sighing out through the mouth.
Coming back into the space,
Noticing your sit bones and feet,
Noticing any sounds.
And whenever you're ready,
Gently opening back up the eyes,
And perhaps seeing something as though it was the first time you've ever seen it before.
Before moving on into the next part of your day.
Thank you for joining,
And blessings.
