Take a few deep breaths, letting your belly expand on the inhale. Bring your mind into a relaxed focus on your lower abdomen, as if your belly is filling with a warmth, or a light. If you can, do this with your eyes closed for a few moments to be able to really turn inward into the sensation. Once you get acclimated to the practice, you can do it anytime, eyes open or closed, with active deep breath or letting the breath breathe you automatically
Feel as if a warm river of sensation is moving down your legs into your feet, filling your body with the warmth, or the light, as if your body is coming back into color. All the way down into the arches of your feet and each toe, a continuous river of warmth, of sensation, of aliveness, from your belly to your feet. Your belly like a spring of warm water, the sensation flowing all the way up into your heart, take a few deep breaths swirling it here, and then bring the awareness up in to your face. Softening the eye muscles, softening the jaw, allowing a very slight smile to come to the corners of the mouth. Not as pretense, yet to relax the face. Buddha smile. Awareness like a warmth, a light, bathing your brain. Awareness flowing like a warm river from the belly both into the feet and the head at the same time. Some of the sensation flowing from your belly up into the heart pouring out through the shoulders and down the arms, through the pulse points of your inner elbows, of your wrists, and out into the sensitive palms of your hands and into each finger. Relaxed focus grounded at the belly and lower back, the pulse of your breath expanding and contracting softly, a continuous stream of awareness flowing out into the soles of the feet, the center of your chest, the palms of the hands, the back of the neck, into the cheekbones and your eyes, the crown of the head. Grounded at the center, whole body awake and alive with sensation.
If your eyes are closed, allow them to open on an inhale, playing with staying grounded in your body, especially with the relaxed focus at the lower abdomen, and looking out. Rather than leaping out as you look out, staying grounded in yourself while aware of what is around you. The lateral eye muscles, at the corners of your eyes, slightly drawing back into your face. Mona Lisa smile. Of inner knowing. The sensation of looking out yet drawing back in. As if the sight is coming forward to you. Breath at the belly and heart.
Play with this when you first wake up in the morning while still lying in bed to awaken in every cell of your body, especially if you are still sleepy. When you are starting or ending meditation or yoga, or any activity where it helps to be really alive and present in your body. Play with this all of the time, when you remember. When you feel scattered or off, ungrounded, whether from being uncomfortable and overwhelmed or when you’re feeling really, really good and starting to spin out. Come back into yourself. Experience it from the center. And when you get off balance, just come back. Over and over again.