Let's start in the sitting position.
Either on a chair or on a floor,
On a cushion.
And if you choose to sit on a chair,
Then come a little bit forward so you're not leaning against the back support.
So our sitting bones are touching cushion,
Our chair,
Floor.
And also maybe some of the parts of your legs are touching the floor.
If you are sitting on a chair,
Then you can place the feet,
Maybe hip width apart,
And you can feel the connection to the earth.
This all of the feet are touching.
Let's start to explore the position that you have chosen.
Sort of coming to this upright position,
Which is natural,
But still it is erect.
We can explore that a little bit.
Allow your upper body to move a little bit.
Maybe it wants to go back and forth,
Or circles.
From side to side.
Let's really explore that movement and pay attention to your hips,
Your sitting bones.
So feel that connection to the cushion.
The places that are touching the ground.
And we start to come a little bit tinier movements.
And keeping the awareness still on the bottom,
Places that are touching ground.
And maybe the movement is already very very tiny.
Just let that movement still resonate.
Until the body comes to stillness.
Your awareness is resting on the touching points to the earth.
Feeling your feet,
Your buttocks.
All the contact surfaces that touches the ground.
Maybe you can feel different weight.
Pressure on different points.
Just stay with these connection points.
One at a time.
Or all of them at the same time.
And from here we will come to the base of the pelvis.
And we will move slowly upwards,
Energetically,
Scanning from the pelvis upwards.
Moving on your own pace.
All the way up to the top of the head.
And when you're ready.
Allow yourself to take some deeper breaths.
And feel how this breath moves your body.
Where can you feel this movement when you're breathing?
Keep it deeper.
And as you're exhaling,
Allow the normal breath to come.
And bring the attention to the whole posture.
Sort of in your mind's eye seeing your posture and feeling your whole posture at once.
Feeling the whole posture at once.
Then we will start to invite the body to show its way.
Really stay present and tuned if any of the body parts wants to move.
And allow that movement to unfold.
So you're following what your body is showing to you.
So keeping coming back to the bodily experience.
Just following the body,
Following any movement that the body sort of wants to show,
Wants to experience.
And you allow that to happen.
Staying with the feeling.
How is it when I allow this body part or this body to move,
How it's showing to move?
Okay.
Back to the experience.
And pause also if that's needed.
And then again,
Just resting in the body.
Resting and allowing that the body will show you what it needs.
And just staying present in the feeling of this movement.
And then again,
Just relaxing.
And if the body shows,
Another pushes in that you're not sitting anymore,
Then follow that.
But anytime if you start to think that you're in your head,
Come back to body,
Maybe have a little pause.
Feel the whole body posture at once and wait and allow the body to show which direction,
What body part in which way starts to show its direction.
And then again,
Just relaxing.
And then again,
Just relaxing.
And then again,
Just relaxing.
And then again,
Just relaxing.
Maybe pausing here where you are.
The movement still needs to continue,
Allow it to continue.
But if it's okay to start coming back to the starting position,
Back to the seat,
Let it happen naturally,
Taking the time that the body will benefit,
What feels good for the body.
Maybe some of you are exploring the movement.
Some of you are maybe already sort of coming to stand still.
And those who are in the seated pose,
Feel your body and your posture at once.
Asking yourself what feels new.
So really giving a word or words for the feelings that you can find in your posture or in some of the areas in your body.
What's the feeling?
If you could describe it with words.
And say these words to yourself either out loud or in your mind.
This is to integrate the experience more.
Not that it is only a bodily experience,
But it's also integrated through our thinking mind.
It creates this connection between the body and the mind.
And it's also later on easier to invite this experience into our body by using this word or words.
For example in any situation later that you want to sort of recall some of the feelings that you are experiencing now and you say that word to yourself.
And as we build up this connection now by saying the words,
By saying the words later the body can start to experience it.
And is there something else that you can feel or experience in your whole bodily posture or somewhere else in your body?
If it's not a word that comes up too,
Then it can be also image or color.
Whatever it is then that's your key for later for this so called recall if that's what you wanted to experience.
Feel the contact points to the earth,
The places that are touching the earth.
Really feeling that ground.
And from the ground on your own way energetically coming to the heart.
Resting the awareness in the heart on your chest.
Okay.
And from here,
When you're ready to continue on with your day,
Ending the practice,
You can practice.
And if you have any ritual for yourself to end the practice,
Just do that and if you don't have and you would like to,
You could be simply bowing to your heart,
It could be that you touch your heart with your hands,
Or you bow to the floor,
Forehead touching the ground.
Simply focus on your heart or on the ground or recognizing them both.
Come alone.
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