Welcome to this quick zomatic check-in,
An invitation to drop into your body and into the moment,
Keeping an awareness of your body and its needs and if there is any slight sensation,
Wangling,
That perhaps it is in a space that your body feels uncomfortable,
Then please use this as an invitation to rest your attention somewhere more gentle and subtle,
Listening to our body,
Starting with our breath,
Breathing in through the nose,
Breathing out through the mouth,
Breathing in through the nose,
Breathing out through the mouth,
Starting to notice the subtleties of our body,
If our attention is directed to any particular place in the body,
Perhaps the fingers,
The hands,
Just noticing how they feel,
Perhaps you feel guided to move them just a little bit,
Perhaps you feel that it might feel comfortable to press your fingers ever so slightly on your thighs or the chair,
Just noticing how it feels if you do one finger at a time or if you prefer to do all the fingers together,
Noticing your breath and then noticing if your body calls you somewhere else,
Just tracking your experience,
Trusting the process and trusting your body to guide you somewhere gentle,
We're not really looking for anywhere where there are intense sensations or intense feelings at this point,
For this simple check-in,
All we're asking from our body and our awareness is to guide us to some gentle spaces inside or on our extremities if that feels more gentle,
More kind,
Noticing our feet and where they are,
If they're touching the ground or maybe they're curled up together,
Just noticing that,
Not needing to change anything,
Noticing if they are curled together,
The tightness and how that feels or if they're flat on the ground,
Noticing if there is a particular place on your foot that feels like it's pressing down a little bit more than the other spaces,
You're always coming back to your breath each time,
You really feel yourself drop into your body a little deeper,
A little further by following your awareness,
Coming back to breath,
Perhaps you're noticing your lips purse together,
Perhaps you feel like licking your lips ever so gently and noticing how your tongue feels as it caresses the edges of your lips,
Noticing softness,
The suppleness and noticing as well if it feels too intense to focus on this space and perhaps going back to one of the other places on your body we have visited today that felt a little bit more comfortable,
The fingers,
The toes,
Your feet,
Always listening,
Always gauging when coming back to breath,
Deep breath in,
Perhaps you're noticing your legs a little bit more than what you did before,
Notice where,
Are you noticing your thighs against the chair,
Perhaps you're noticing your hips drop in a little bit deeper to where you are,
Just noticing does it feel a little bit fuller,
A little bit warmer,
Noticing that sensation and just really sitting there,
Breathing in,
Breathing out,
Breathing out,
Noticing your fingers,
Noticing the feet,
Noticing your hips,
Noticing your thigh,
Perhaps you're starting to notice your arms as they rest in your body,
Noticing if they feel heavy,
Noticing if they feel full,
Noticing if they feel light,
Your shoulders,
Down your back,
Just noticing,
Taking a nice deep breath as you feel yourself sink deeper into your awareness,
Into your experience and into your body,
Coming home,
Nice deep as you notice all of the spots in your body that feel comfortable to be with,
Your hands,
Your arms,
Your thighs,
Sinking to now.
