We are going to do a meditation focusing awareness on the body.
So find a comfortable seat and a chair on the ground or a cushion.
Whatever posture will allow you to be relaxed and alert,
Allowing the spine to rest in its natural curves at the lumbar spine,
Thoracic and cervical spine.
Allowing the vertebrae to stack one by one in its natural curves.
Close the eyes if that feels comfortable for you.
Or if it feels more comfortable to have the eyes open,
Relax the gaze.
You can begin to notice this moment right now.
What things naturally call your attention,
Whether it be sound or sensations in the body or breath as it moves the body moves through in and out.
Allow yourself to have an anchor that will remind you to come right back here to this presence.
Something that easily calls your attention and reminds you to come right back.
And as we begin our practice of bringing awareness to the body.
First notice how the body is settling into the earth.
The weight,
The pull of gravity.
We feel the heaviness of our bodies and the support of the earth beneath us.
And bringing now awareness to the feet,
The toes.
Noticing what the feet are in contact with.
And also seeing if you can notice sensations of the feet from the inside.
Moving the awareness to the ankles.
Noticing what's there.
Moving up to the calf.
And the knees.
And the sensations from the inside out.
Moving with this scan of the body into the pelvis.
Notice the gluteal muscles,
Bones,
Perineum.
Sensations on the inside.
Genitals.
Moving that awareness outward.
Noticing again what the pelvis is in contact with.
And moving up to the belly.
Really meeting ourselves with kindness and care.
Witnessing whatever is here.
Whatever emotions might be here in this moment.
Meeting it with loving awareness.
Allowing whatever is to simply be with it.
Moving this awareness as we're here in the belly.
See if we can notice the movements that are happening inside.
And seeing that there's so many processes going on within this amazing body that are outside of our control.
And that are happening all the time.
Whether we're awake or asleep,
Conscious or unconscious of it.
Keeping us alive right now in this moment.
Bringing awareness into the thorax.
Noticing the ribs as they expand and contract with the breath.
Bringing our awareness to the lungs.
The diaphragm.
The body.
Awareness of the heart.
And if you can notice the beating of the heart.
And if you can't notice it,
Imagine it.
Be still.
And within our stillness.
You can really witness how much is moving inside the body.
The body is never really completely still.
The heart is always pumping.
Really rocking our bodies with each contraction and letting go.
We might notice our bodies rocking gently with the beating of the heart,
Allowing it to be.
Taking refuge in this beautiful mystery.
This miracle.
