Take a moment to lie back and to allow the body to rest.
The intention of the practice is be aware.
Aware of the body.
And the fear of the sensations in the body.
Feeling into how the body rests on the surface that it is supported by.
The connection.
The contact.
Simply breathe in.
Allowing the natural flow of the breath.
To go in and out of the body.
Feeling into the softness of the out breath.
What can we notice with the out breath?
Perhaps a relaxation.
Letting go.
Just in B.
Perhaps we feel something different.
Remember there is no right or wrong.
Simply the experience that we feel in this moment.
And in this time.
And as we breathe in inviting the breath to flow in from the crown of the head.
All the way to the soles of the feet.
All the way to the crown of the head.
Through an awareness to the scalp.
Perhaps we may feel the hairs on the head.
More of a breeze against the scalp.
Through an awareness to the forehead.
From the temples.
What sensations can be felt here?
Brow line.
Eyes and ears.
How does it feel?
How do these eyes and ears feel?
Perhaps it's easy to feel into them.
Or maybe there's not much sensation.
Allowing the experience to be as it is.
Feeling into the nose and the cheeks.
What sensations can be felt here?
The mouth,
The lips.
The chin and the jawline.
Noticing if the jaw is relaxed or if it's clenched.
Bringing awareness to the neck and the shoulders.
And how do the shoulders feel?
They may feel relaxed.
Perhaps there's a sense of contraction in the muscles.
With each breath inviting a sense of softening and soothing and allowing.
If the mind has wandered into thoughts of the past,
Analyzing the present or plans for the future.
And now awareness gently back inviting it back to the shoulders.
Noticing any sensations in the upper arms,
The chest and upper back.
And the elbows,
Ribcage,
Mid-back.
What can be felt here?
What can be felt in this very moment?
Inviting the awareness to the abdomen and the lower back.
Feeling into the torso as a whole.
Seeing how it moves with the rhythm of the breath.
Bringing awareness to the forearms and the wrists.
Maybe feeling into the wrists.
Noticing what sensations may be felt here.
What can be felt within the hands?
Palms of the hands.
The backs of the hands.
Each of the fingers.
Perhaps there's a tingling or a numbness.
Really feeling what it's like to be on the inside of the hands.
Noticing the awareness to the hips,
To the buttocks and pelvis.
What sensations are felt here?
Is there anything we feel in the upper legs?
A tightness or perhaps a limberness.
Feeling into the knees.
The kneecap.
The bend of the knee.
The lower legs.
What can be felt here?
Feeling into the ankles.
The tops of the feet.
Each of the toes in turn.
The soles of the feet.
Breathing into this body as a whole.
Imagining the colour of our choice.
Breathing in through the body.
Breathing out,
Expanding throughout the body.
Breathing in so the body is suffused with a supportive colour.
Breathing out,
Allowing that colour to wash all over the body.
Living,
Breathing body.
What can be felt in the body as a whole?
A heatness,
A coolness.
Your breath.
The heart speeds.
All the blood running through the veins.
Or numbness.
Being alive to what our body is communicating in this very moment.
If the body could speak,
What is it saying?
Perhaps it's tired.
Perhaps it takes some pain to us to be careful.
Perhaps it feels revitalised.
Really listening in to what the body is experiencing.
And just communicating.
As this practice straws to a close.
Gently wriggling the toes and the fingers.
Awakening the sensation of the body.
Reopening the eyes if they were closed.
And in your own time,
Bringing yourself back to sitting position.
As we welcome ourselves back.
And as we take a moment to really feel into the gratitude of the body and its wisdom.
And how this may benefit us to really take notice of the body.
To bet our own wellbeing and the wellbeing of all others.
As we take a moment to really feel into the gratitude of the body.
