WEBVTT
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However whatever shape you've chosen to enter this exploration, just invite you to notice where your body is interfacing with the earth.
00:00:21.120 --> 00:00:39.119
So you might notice where your feet are touching earth, or where your tail is touching your chair, or your back, or you're lying down, like all those contact points.
00:00:49.280 --> 00:00:56.479
Just gonna take a minute while we're exploring those points, just to find some generous breath.
00:00:57.280 --> 00:01:02.640
So maybe like three or four breaths in through the nose.
00:01:05.519 --> 00:01:08.640
And then slow out through parted lips.
00:01:24.560 --> 00:01:27.680
Full through the lips.
00:02:00.799 --> 00:02:03.200
Then you're just gonna go to a neutral breath.
00:02:05.280 --> 00:02:07.519
Just let the body breathe itself.
00:02:21.439 --> 00:02:27.919
And then we're gonna do a first, we're gonna do this scan a couple of times.
00:02:28.080 --> 00:02:35.360
So the first scan is just, you can start at the head and go to the toes, or the toes and go to the head.
00:02:35.599 --> 00:02:40.400
You're just noticing what's here.
00:02:42.000 --> 00:02:44.000
Just noticing what you're aware of.
00:02:44.560 --> 00:03:01.439
So that could be, you know, noticing where my body's touching the chair, or noticing how the air feels, noticing I'm hungry, or noticing my belly feels fizzy, or my neck feels tight, or whatever it is.
00:03:01.599 --> 00:03:04.319
Just what's here.
00:03:22.719 --> 00:03:29.199
So might find little stretches when it happened.
00:03:31.439 --> 00:03:33.840
Little vibrations might start to arise.
00:03:34.080 --> 00:03:39.840
Let's just let the body be the body.
00:03:45.840 --> 00:04:02.000
This time, when we scan, we're gonna allow for sensations to light up that feel either neutral or easeful or pleasant.
00:04:04.400 --> 00:04:11.120
And this time that could be internal sensations, like my belly feels warm.
00:04:11.599 --> 00:04:21.199
Or it could be sensations that your senses are picking up, like, oh, I just love the way that the light is coming in this room right now.
00:04:21.519 --> 00:04:33.360
I really love the way that the carpet feels underneath my feet, or there's a you know, my partner's cooking in the other room and it smells really yummy, and that's pleasant.
00:04:36.079 --> 00:04:43.519
So if you just can, you're just noticing those things that feel neutral or pleasant or useful.
00:05:09.920 --> 00:05:18.560
So there may be quite a few places like that that I described, but you're gonna let one of those places like say, hi, I'm the one.
00:05:18.800 --> 00:05:24.399
This is the this is the one that wants my attention.
00:05:31.360 --> 00:05:41.279
And then you're gonna give that sensation that's either internal or coming in from external stimulus, you're gonna give that most of your attention.
00:05:48.079 --> 00:05:54.160
It's almost like your awareness is falling into that sensation over and over again.
00:06:23.920 --> 00:06:28.079
And come back to you.
00:06:28.480 --> 00:06:31.279
It's a neutral, pleasant, peaceful.
00:06:48.399 --> 00:06:51.360
And you're just gonna track that sensation.
00:06:51.519 --> 00:07:00.959
So that means is that you're gonna follow it if it changes, if it expands, if it contracts, if it moves.
00:07:02.000 --> 00:07:06.879
You're gonna let your attention follow it.
00:07:46.959 --> 00:08:08.000
Okay, so as you continue to give yourself an opening to the sensation, just notice if there's any impulse inside for movement or for stillness or for breath.
00:08:12.240 --> 00:08:17.120
We've been talking a lot about involuntary movement, but this this could be very voluntary, right?
00:08:17.199 --> 00:08:30.160
Like as I attune to sensation, there might be voluntary things that can happen, but that deep impulse for movement is valuable.
00:08:34.159 --> 00:08:46.080
So can I follow that a little bit as I continue to give myself up again and again to listen, peaceful, neutral.
00:09:43.440 --> 00:09:54.799
So in this final minute, we might even give our breath over to the sensation.
00:09:58.159 --> 00:10:05.360
So what if my sensation that I'm tracking is in my left big toe?
00:10:07.679 --> 00:10:23.440
It's not for my diaphragm, but if I can actually maybe breathe into my left big toe, what I can do is I can generously breathe and give my awareness to my left big toe at the same time.
00:10:25.039 --> 00:10:31.679
It's that like giving it your breath all of most of your attention and your breath.
00:11:09.759 --> 00:11:18.000
Where can I soften to allow just a little bit more access to sensations?
00:11:20.559 --> 00:12:14.639
Something that's working, softening the lips or the jaw or the belly, or the pelvic, or the top of the head, and then I just invite you to maybe find your hands resting somewhere on your body.
00:12:16.720 --> 00:12:23.360
So, you know, it might feel interesting to bring your hands to your belly if that's where the sensation was.
00:12:23.440 --> 00:12:30.399
Or it might feel just good to like I'm feeling like I want to wrap my hands sort of around my body to give me a little bit more like this.
00:12:30.559 --> 00:12:32.480
This is my container, so I'll do that.
00:12:32.960 --> 00:12:39.360
Just do you here to your hands when I land contact with your body.
00:13:05.039 --> 00:13:12.960
When you're feeling ready, I'll just invite you to do this next piece of coming out really slowly.
00:13:13.200 --> 00:13:25.120
So there's an opportunity to, if your eyes have been closed, you can keep them closed for a minute, or you can start to just like gently open them a little bit so that you can see through your eyelashes.
00:13:25.519 --> 00:13:28.240
Just kind of letting in a little bit of light.
00:13:28.799 --> 00:13:36.240
And then there's that same idea of just kind of maybe moving towards some impulse for movement.
00:13:36.480 --> 00:13:39.519
Maybe it's stretching, maybe it's wiggling.
00:14:16.720 --> 00:14:20.480
Let them sort of look around the environment a little bit.
00:15:03.440 --> 00:15:05.440
What did you get curious about?
00:00:00.160 --> 00:00:13.359
However whatever shape you've chosen to enter this exploration, just invite you to notice where your body is interfacing with the earth.
00:00:21.120 --> 00:00:39.119
So you might notice where your feet are touching earth, or where your tail is touching your chair, or your back, or you're lying down, like all those contact points.
00:00:49.280 --> 00:00:56.479
Just gonna take a minute while we're exploring those points, just to find some generous breath.
00:00:57.280 --> 00:01:02.640
So maybe like three or four breaths in through the nose.
00:01:05.519 --> 00:01:08.640
And then slow out through parted lips.
00:01:24.560 --> 00:01:27.680
Full through the lips.
00:02:00.799 --> 00:02:03.200
Then you're just gonna go to a neutral breath.
00:02:05.280 --> 00:02:07.519
Just let the body breathe itself.
00:02:21.439 --> 00:02:27.919
And then we're gonna do a first, we're gonna do this scan a couple of times.
00:02:28.080 --> 00:02:35.360
So the first scan is just, you can start at the head and go to the toes, or the toes and go to the head.
00:02:35.599 --> 00:02:40.400
You're just noticing what's here.
00:02:42.000 --> 00:02:44.000
Just noticing what you're aware of.
00:02:44.560 --> 00:03:01.439
So that could be, you know, noticing where my body's touching the chair, or noticing how the air feels, noticing I'm hungry, or noticing my belly feels fizzy, or my neck feels tight, or whatever it is.
00:03:01.599 --> 00:03:04.319
Just what's here.
00:03:22.719 --> 00:03:29.199
So might find little stretches when it happened.
00:03:31.439 --> 00:03:33.840
Little vibrations might start to arise.
00:03:34.080 --> 00:03:39.840
Let's just let the body be the body.
00:03:45.840 --> 00:04:02.000
This time, when we scan, we're gonna allow for sensations to light up that feel either neutral or easeful or pleasant.
00:04:04.400 --> 00:04:11.120
And this time that could be internal sensations, like my belly feels warm.
00:04:11.599 --> 00:04:21.199
Or it could be sensations that your senses are picking up, like, oh, I just love the way that the light is coming in this room right now.
00:04:21.519 --> 00:04:33.360
I really love the way that the carpet feels underneath my feet, or there's a you know, my partner's cooking in the other room and it smells really yummy, and that's pleasant.
00:04:36.079 --> 00:04:43.519
So if you just can, you're just noticing those things that feel neutral or pleasant or useful.
00:05:09.920 --> 00:05:18.560
So there may be quite a few places like that that I described, but you're gonna let one of those places like say, hi, I'm the one.
00:05:18.800 --> 00:05:24.399
This is the this is the one that wants my attention.
00:05:31.360 --> 00:05:41.279
And then you're gonna give that sensation that's either internal or coming in from external stimulus, you're gonna give that most of your attention.
00:05:48.079 --> 00:05:54.160
It's almost like your awareness is falling into that sensation over and over again.
00:06:23.920 --> 00:06:28.079
And come back to you.
00:06:28.480 --> 00:06:31.279
It's a neutral, pleasant, peaceful.
00:06:48.399 --> 00:06:51.360
And you're just gonna track that sensation.
00:06:51.519 --> 00:07:00.959
So that means is that you're gonna follow it if it changes, if it expands, if it contracts, if it moves.
00:07:02.000 --> 00:07:06.879
You're gonna let your attention follow it.
00:07:46.959 --> 00:08:08.000
Okay, so as you continue to give yourself an opening to the sensation, just notice if there's any impulse inside for movement or for stillness or for breath.
00:08:12.240 --> 00:08:17.120
We've been talking a lot about involuntary movement, but this this could be very voluntary, right?
00:08:17.199 --> 00:08:30.160
Like as I attune to sensation, there might be voluntary things that can happen, but that deep impulse for movement is valuable.
00:08:34.159 --> 00:08:46.080
So can I follow that a little bit as I continue to give myself up again and again to listen, peaceful, neutral.
00:09:43.440 --> 00:09:54.799
So in this final minute, we might even give our breath over to the sensation.
00:09:58.159 --> 00:10:05.360
So what if my sensation that I'm tracking is in my left big toe?
00:10:07.679 --> 00:10:23.440
It's not for my diaphragm, but if I can actually maybe breathe into my left big toe, what I can do is I can generously breathe and give my awareness to my left big toe at the same time.
00:10:25.039 --> 00:10:31.679
It's that like giving it your breath all of most of your attention and your breath.
00:11:09.759 --> 00:11:18.000
Where can I soften to allow just a little bit more access to sensations?
00:11:20.559 --> 00:12:14.639
Something that's working, softening the lips or the jaw or the belly, or the pelvic, or the top of the head, and then I just invite you to maybe find your hands resting somewhere on your body.
00:12:16.720 --> 00:12:23.360
So, you know, it might feel interesting to bring your hands to your belly if that's where the sensation was.
00:12:23.440 --> 00:12:30.399
Or it might feel just good to like I'm feeling like I want to wrap my hands sort of around my body to give me a little bit more like this.
00:12:30.559 --> 00:12:32.480
This is my container, so I'll do that.
00:12:32.960 --> 00:12:39.360
Just do you here to your hands when I land contact with your body.
00:13:05.039 --> 00:13:12.960
When you're feeling ready, I'll just invite you to do this next piece of coming out really slowly.
00:13:13.200 --> 00:13:25.120
So there's an opportunity to, if your eyes have been closed, you can keep them closed for a minute, or you can start to just like gently open them a little bit so that you can see through your eyelashes.
00:13:25.519 --> 00:13:28.240
Just kind of letting in a little bit of light.
00:13:28.799 --> 00:13:36.240
And then there's that same idea of just kind of maybe moving towards some impulse for movement.
00:13:36.480 --> 00:13:39.519
Maybe it's stretching, maybe it's wiggling.
00:14:16.720 --> 00:14:20.480
Let them sort of look around the environment a little bit.
00:15:03.440 --> 00:15:05.440
What did you get curious about?
