All we’re trying
to do is just tune in, notice what we’re feeling, what we’re experiencing, or maybe what we’re
not experiencing. There may be areas of the body where you don’t feel
any sensations at all. And just be aware of that. Yes? So if you’d just
like to make sure that you’re sitting comfortably. So I’d suggest you sit a little
bit forward in your seat if that’s comfortable, but if you need the support
at the back then just lean back. And I’d also suggest that you have your feet flat
either on the ground or flat on the cushion. And your hands either resting
on your knees or your thighs, or if you want to just
put them in the lap, that’s also possible. If you feel comfortable,
close your eyes, but it’s fine to keep
your eyes open if you prefer. So just allowing
yourself to settle. Noticing the particular position
you’re sitting in. Your posture right now. So we’re all sitting on chairs. Can you feel the contact? Your buttocks with the chair. And can you also feel
the sensations in your feet through the contact
with the floor or the cushion? So just taking a moment to allow yourself to have
a broad awareness of your body. So the length of the body, from the head all the way down
to the feet and the toes. And a sense of the shape
of your body. And maybe also a sense
of the weight of the body. And the sense
of that weight flowing down. So the weight from the head
and the upper torso, pelvis and the buttocks just
flowing down into the chair. And the weight from the legs
flowing down the thighs, through the knees,
the lower leg, and the calves. The ankles and the feet. And seeing if you
can really notice the sensations of that contact. Soles of your feet
with the floor or the cushion. And noticing, can you
feel the feet? Are there any sensations
in your feet right now? Can you feel which parts of your feet are touching
the floor or the cushion, which parts aren’t? Being aware of the heel, the arch of the foot,
the ball of the foot. Toe joints, the pads
of the toes. And if you can’t feel the toes
you could just gently bend or wiggle the toes. Notice if then you have
more awareness of them. And we can experience sensation
as warmth or coolness, aches and pains. Maybe the foot feels
quite tired and dull. Or maybe it feels energetic,
a sense of vitality. Noticing if there’s
any tightness or tension in the foot. Or if it feels more
soft and relaxed. So noticing each foot, and maybe one foot
feels different to the other. And then just allowing
your awareness to flow up to include the ankles
and the lower leg. Noticing any tension
in the calves. Being aware of the knees. Perhaps the knee cap. And noticing at the back
of the knee, perhaps it’s a little
bit more sensitive. What can you feel there? Being aware of the thighs. And if your hands
are resting on your thighs, what does that feel like? Being aware of the hips
and the buttocks and the pelvis. And you might just want
to gently rock forward and back, and see if you can feel
the two bony points at the bottom of the pelvis. The sitting bones. If you can be balanced
on those sitting bones and allow the weight of the upper body
just to flow down. Through the pelvis,
through the sitting bones, to the chair
and the floor below. And then bringing awareness
to the upper body. Around the back
and the lower back. Can you feel anything there? Gradually allowing
your awareness to move up to the middle of the back. The upper back. Taking in the shoulders. Shoulder blades dropping down. To the upper back. And if there is any tightness
or tension in the back, maybe just noticing it. Could imagine breathing in, and noticing if there’s
a sense of release as you breathe out. Maybe a sense of lengthening
and broadening in the back and the shoulders. Taking in the top
of the shoulders, the arms dropping down
from the shoulders. The upper arm and the elbows. Forearms. The ankles and the hand,
the wrists and the hands. And if your hands are resting
on your thighs or your knees, really feeling that contact,
the palm of your hand, on the leg. If your hands are
touching each other, what does that feel like? And again, noticing
any tension in the hands. Any aches and pains. Warmth or coolness. And gradually allowing
your awareness to go back up the arms
and the shoulders, towards the neck and the head. So, often there can be a lot
of tension in the neck. It works hard holding up our head,
our heavy head. So if you’re aware
of some tension there, again, just imagine softening,
releasing, letting go there. Or if there’s tension
in the throat, again, imagining softening,
opening, releasing. And being aware of the head, and particularly the skull
and that point where the top of the spine
meets the base of the skull. And then just allow your awareness
to include the back of the head. Top of the head. Sides of the head and the ears. And then having
awareness of your face. So does your face feel tight? Is there tension
across the forehead? Around the jaw? Just noticing how
you’re experiencing your face right now, and then just paying attention
to different areas. So you could imagine
stroking away any tension around the forehead. Softening around the temples
and around the eyes. Noticing the cheeks
and the cheek bones. And having awareness
of the nose and the nostrils. And then just paying
attention to your breath. Feeling the sensation
of air entering and leaving the nostrils as you breathe in and
as you breathe out. Perhaps you can even feel the subtle
sensation of air travelling above the upper lip
as you breathe in, as you breathe out. Being aware of the jaw, so the upper jaw
and the lower jaw. The lips and the chin. Noticing if your mouth
is closed or open. And then maybe just seeing if you can get a picture
of sensation inside the mouth. So does the mouth
feel moist or dry? Can you taste anything? Where’s the tongue resting,
what’s it touching? What does that feel like? Can you feel the teeth? Hardness of the teeth in contrast to the softness
of the tongue. And again, just noticing if you’re breathing
in, breathing out, through the mouth. Or just through the nose. And as you pay attention
to the breath just noticing where you feel
the breath in the body. Particular movement sensations
as you breathe. Perhaps the chest
rising and falling. Belly moving in and out. Gentle expansion/contraction
around the ribcage. We’ll just spend a minute, just sitting, being aware
of our breathing body, and sensations and
movements in the body, as we breathe in,
as we breathe out. And then broadening our awareness once more
to include the whole body. Gradually bringing
awareness to sounds. And just preparing
to end this meditation. So when I ring the bell,
just taking your time. But when you feel ready,
opening your eyes, coming back to the room. So then we were just paying
attention to the body and its sensations, and hopefully you did have
a little bit of that experience that as you did that your mind got
a little less busy. Yes? So any time that we focus
on our sensory experience, that can happen.