For the next 10 minutes,
I will lead you through a guided meditation.
In this meditation,
We will be investigating the body and our relation to it.
At the beginning of the session,
I will ring one bell,
And at the end of the session,
I will ring three bells.
Take a moment to collect your thoughts and find a comfortable meditation posture.
You can sit in a chair,
On a cushion,
Stand,
Or lie down.
Your eyes can be opened or closed.
Know that the right posture is the posture that supports you at this moment.
If at any time your posture is not serving you,
Feel free to adjust it.
As you start to settle,
Your mind might wander.
You might be reminded of your to-do list or an interaction from earlier in the day.
When that happens,
Treat yourself with kindness and without judgment.
Gently bring your attention back to a neutral or uncharged part of your body.
As we move through this practice together,
Please use these instructions as guidance,
Knowing that you can always modify this practice to meet you in this moment.
We'll begin this practice by investigating our connection with the earth.
Feel your body sinking into your cushion or the chair.
Notice the pressure of your feet against the floor.
What do you notice about the texture of the material your feet are pressed against?
Notice the temperature of your feet.
Are they warm or cool?
Dry or sweaty?
Start to slowly bring your attention through the arch of your foot up to your ankle.
Feel your ankle.
When you're ready,
Bring your attention to your lower leg,
First by bringing the attention to the shin.
Try and embody your shin.
Bring your attention to your calf.
Raise your calf loose or tight.
Notice your knees and feel into the space behind each knee.
When you are ready,
Start to gently scan up the body into your heart space,
Noting anything that arises.
Hearts can be charged in tender spaces.
If you find your mind wandering or if uncomfortable feelings arise,
You can always check in with a part of the body that doesn't carry a charge.
As you continue to scan up the body,
Bring your attention to your shoulders and your neck.
Are you carrying anything that is no longer serving you?
Ground your attention in each shoulder blade.
Feel into the space between your shoulder blades.
Can you soften into that space?
Allow your attention to gently rise up through your neck and into your jaw.
Our jaw feeds us,
Helps us communicate,
And facilitates our breath.
It's an essential muscle that we so often overlook.
What do you notice in your jaw at this moment?
Feel behind your eyes.
Feel your eyes sitting in their sockets.
Feel the heaviness of your eyelids.
Can you soften your eyelids?
Check in with your brow.
Is it furrowed or scrunched together?
Or is your forehead relaxed?
Continue to investigate with care until your awareness reaches the very top of your head.
When you are ready,
Relax your focus and allow your attention to notice any physical body sensation that arises,
Regardless of where it is.
You can note this sensation silently to yourself.
For example,
You might note tightness,
Tingling,
Or warmth.
If you find your mind wandering,
Or if your daily concerns have crept back into the practice,
Bring your attention back to a neutral body part or your heart space.
Sometimes our sensations have a charge.
Pain from a tight muscle could be considered an unpleasant sensation,
Or the feeling of a cool breeze on a hot day might be pleasant.
If it serves you,
Try to silently note what is arising with three feeling tones,
Pleasant,
Unpleasant,
Or neutral based on your perception of the tone.
As we come to the end of our practice,
Bring your attention to your hands or your feet and start to gently bring movement to these extremities.
Deepen your breath and start to slowly lengthen up through your core.
When you are ready,
Slowly open your eyes.
