Summary: Spend about 30 minutes using your awareness to sense and inhabit your body, your whole self, inside and out.
Two versions: one is vocal only and the other includes music created by Pamela. Enjoy!
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INHABIT YOUR BODY
Begin by sitting comfortably, with your feet on the floor. Notice your breath. Rest your thinking mind and just be in the breath. Let your breath be smooth and even. Inhale for 3 and exhale for 3 or whatever feels comfortable to you. Bring your inhale inward to make deep contact with yourself and your exhale releases wherever it goes. Pause.
Now come down to your feet and enter into them, so you experience yourself as if you are in your feet. Let your breath adjust to being that far down in your body. See if you can stay in your feet, even though the inhale may bring you back up. Let your inhale bring you into your feet and breathe. See if you can really experience yourself being in your feet. Notice what it feels like to be in your feet. Pause.
Now inhabit your ankles and lower legs in the same way. Deep contact. We’re recovering our inward self-possession that we often lose in traumatic events. Take a moment to discover what it feels like to inhabit your ankles and your lower legs. Pause.
Come on into your knees now. Settle into your knees so they feel soft. And, if you can, balance your awareness of the space inside both knees. Both knees at the same time. See if you can thin out your awareness so you can be in both knees at the same time. Refine your attunement to both knees. And let yourself find the stillness of the balanced mind. Pause.
And now find your way into your thighs, from your knees all the way to your hip sockets. This is a practice, and if you’ll find that each time you do it, you’ll find a little bit more of yourself. Contact within your body. Feeling as much internal contact with your thighs as you can today. And taking a moment to really experience yourself there, living within your thighs. You may begin to feel how that settles you. You can rest there. Pause.
Now come on into your hip sockets. Very subtle mind. Fine mind. Thin mind. Just by being in your hip sockets, you may be able to experience the internal space of your upper thighs from your hip sockets and the internal space of your lower torso, at the same time. So you’re living in the transition between your legs and your torso. And settle there. Balance your awareness of the space inside both hip sockets. Feel the stillness of the balanced mind. The breath moving through the stillness without changing the stillness in any way. Pause.
Now come on into your pelvis. Let yourself experience your sexuality in your pelvis. If you identify with a gender, let yourself experience the quality of your gender. Feel what it feels like to be that gender. Bring your breath down into your pelvis. Feel the breath move through the quality of sexuality and gender. Pause.
Now come down to the very bottom of your torso. Inhabiting your whole pelvic floor, including your sit bones. And let your breath adjust to being that far down in your body, so your inhale doesn’t lift you up away from there. Find the center of the bottom of your torso. Open that area. And if you can, let yourself receive an upward current of energy that comes up into your pelvis. Settled in your pelvis. Settled in your pelvic floor. And you may be able to feel an upward current of energy coming up through the innermost core of yourself. If you don’t feel it today, with practice you will be able to feel it. Pause.
Now come on into your midsection. The whole area between your ribs and your pelvis. Filling that area with contact with yourself. Feeling as much contact with yourself as you can within your midsection. Even let the solar plexus area relax and soften and be part of the midsection. Attune to the quality of your power. Your good pure power in your midsection. Bring your breath down into your midsection and feel your breath move through the quality of power. Pause. The breath can enliven and kindle the quality. And now find a point in the innermost core of your midsection, and make room for that upward current and open to receive that current of upward energy. Pause.
And now come into your chest. Inhabiting your whole chest. As much of yourself as you can. Include your upper back. And settling within your chest and resting in your heart. Tune into the quality your love inside your chest. Doesn’t have to be a big feeling, just a little bit of the tenderness that you may find there. Bring your breath into your chest and let the breath move through the quality of love and enliven it a little bit. Pause.
Find the point in the center of the innermost core of your chest. Focusing inwardly. Open that area deep in the center of your chest, and if you can, let yourself receive that upward current, coming from the center of the bottom of your torso. Open to the current. Pause.
Now come on into your shoulders. Inhabit your shoulders until they feel soft at the edges. Pause. Let yourself experience yourself living there in your shoulders. And now come on into your shoulder sockets. Very fine mind. Just by being in your shoulder sockets, you may be able to feel the internal space of your upper arms and the internal space of your upper torso at the same time. Now you’re in the transition between your arms and your chest. There’s no gap there. Balance your awareness of the space inside both shoulder sockets. Find them both at the same time. Feeling the stillness of the balanced mind. Breath moving through the stillness without changing the stillness in any way. Pause.
Inhabit your arms, your wrists, and your hands. All the way to the outer edges of your arms. So that they feel like your arms, your hands. Take a moment to really experience yourself there. Present and living within your arms, wrists, and hands. Pause.
Now come on into your neck. And let yourself settle in your neck. Settle into your larynx, your voice box. Take a moment to really feel yourself there inside your neck. And attune to the quality of your voice inside your neck, what that feels like. Your own voice. Bring your breath down into your neck. Feel your breath move through the quality of voice. Pause.
Now find a point in the innermost core of your neck. Open that area, settle the point, and if you can, receive the upward current. Pause.
Now feel that you’re inside your head and that you’re living inside your forehead all the way out to your temples. The full width of your forehead from the inside. Let your forehead soften so that it feels like it’s part of the internal space of yourself. Not something separate. Find the point in the center of your forehead. A little higher than the brows. Let that point be steady so that you can breathe and feel that. Get behind that point so you’re seeing it from inside your head. Gaze into it. Let yourself see it. Pause.
Now come down into your eyes. Let your eyes soften so they feel continuous with the rest of your face. Let your eyes rest. See if you can rest your eyes without going into a dream. You can be present with your soft eyes. Feel that you’re behind your cheekbones and inside your nose, all the way to the tip of your nose from the inside. Feel that you’re inside your jaw. Let yourself inhabit your jaw. And your mouth, your tongue, your lips, and your chin. Inhabit your ears. Right through the centers of your ears. Let’s take a moment to inhabit your whole face. Your whole face, including your ears Your whole face, covering you. Take a moment to see what it feels like to live inside your whole face. Pause.
And now come on into your brain. Inhabit your whole brain. Let your brain soften. Let it rest. Let yourself rest within your brain. Very gently, as much contact with your whole brain as you can. Tune into the quality of your understanding. What that feels like inside your whole brain. And now, bring your breath straight back through your head, on an inhale, let it release and feeling the breath move through the quality of understanding within your brain. Pause.
There’s a sense that you can soften and nourish the brain with the breath. Pause. And now find the center of your head. The innermost core of your head. Deep inside your head. And let that point settle and receive the upward current, if you can feel that today. Let that energy keep on going out through the center of the top of your head. Keeping the top of your head very gently settled. There’s a river that runs through it from the center of the bottom of your torso, through the innermost core of yourself and out through the top of your head. Pause.
And now inhabit your whole body all at once. Contact everywhere in your body at once. This is your wholeness. Sit inside and leave nothing out. And breathing. Take a moment to really experience your wholeness. Your internal wholeness. Your whole being all at once. Pause.
Now find the space outside your body, the space in the room. And let yourself feel that the space inside your body and outside your body is the same continuous space. One undivided expanse of fundamental consciousness pervading you inside and out. You’re still in your body, but you’re permeable in that way. You’re made of consciousness. Take a moment to experience that you are that space. That fundamental consciousness. Pause.
Slowly open your eyes. With your eyes gently open, feel that you’re in your whole body all at once. Let yourself have the same internal contact that you may have felt with your eyes closed. Experience yourself there. Pause.
Find the space outside your body, the space in the room, in the same way you found it with your eyes closed. And let yourself feel that the space, the consciousness, inside and outside is the same. One single undivided unitive expanse of consciousness. And you’re in your body. And let yourself experience that the space that pervades you pervades everything in your environment, but without leaving your body. Pause. And the breath is moving through it easily.