Sitting comfortably, bring your focus within.
Send your awareness and breath throughout your body, all the way
to your toes, your fingertips, your scalp. Let the breath fill
your entire body.
Bring both palms to rest upon your lower belly,
thumbs at your belly button, fingers resting below. Simply let
your hands ride with your belly away from your spine and back
toward your spine as your belly gently fills and empties with
the incoming and outgoing breath. No force, no strain; just a
gentle, easy, natural rhythm.
As you breathe, attend to the sensations taking
place within your belly. You might feel, for example, sensations
of temperature, density, texture, vibration, motion.
And notice whatever images may appear. Perhaps
there are colors, shapes, lines coming into your awareness.
Listen, too, for sounds. There may be melodies,
words or phrases, a story, descriptions, even messages.
As you focus your attention within your belly,
also feel the contact your palms make with your belly. Attend
to the sensations taking place in your hands, the images, even
the sounds they're receiving.
There's no right or wrong way to do this, no
right answer to get, no particular thing you're supposed to see,
or hear, or feel. Just notice what's true for you, however subtle,
however obvious. In your own unique way you are contacting something
of the mystery, something of the potency, that's alive within
the interior of your belly.
And now, as if your hands could send a message
to your belly, let your palms convey your wish for its well-being.
In your own words and images, let your belly know that you wish
As the palms of your hands convey your message
of caring, notice how your belly responds. Notice any shift in
inner sensation, or image, or sound. Just notice.
When you feel satisfied that your message of
well-wishing has been sent and received, simply return the focus
of your awareness to your breath and to your belly's gentle filling
and emptying. Rest, and sink into this repose.
And then, slowly, expand your awareness into
your entire body, and into the present moment. Gradually prepare
your body and mind to enter into another level of activity by
stretching, yawning, moving in whatever way feels good to you.