- Great, so, let's start as we normally do
and start with a brief guided meditation practice.
Just finding your feet flat on the ground if you're sitting.
You can close your eyes gently
or look downward just to limit visual distractions.
Softening your jaw and your shoulders.
Your belly.
Feeling the bottoms of your feet on the ground.
And feeling the weight of your body on the seat.
Noticing the rise and fall of the belly
or the chest as you breathe in and out.
Opening to the sensations of the body more and more.
Welcoming all the different sensations
without judging them to be good or bad, right or wrong.
Simply noticing how they feel
moment to moment to moment.
Sensing into the belly,
allowing the belly to rise and fall with each breath.
Noticing movement and the rhythm of the belly.
Noticing the sensations around the belly from the front
to the back, left to the right, up and down.
Whether the sensations are pleasant or unpleasant,
just noticing how the belly feels
as it rises and falls with each breath.
There is nothing to do.
There's no one to be.
Simply resting in this caring curiosity
for how the body is feeling as we breathe.
Now perhaps taking a couple of deep breaths with the belly.
(inhales deeply)
(exhales deeply)
Noticing your feet flat on the ground.
The weight of your body on the seat.
Perhaps wiggling your shoulders and jaw,
your fingers or toes.
And slowly opening your eyes whenever you're ready.