Take yourself outside if you can and bring yourself to a comfortable seat or you can remain standing for this practice.
Feel the texture of the surface beneath you,
The feeling of sand beneath your toes,
The prickles of grass or the firmness of the concrete beneath you.
Relax the whole body,
The shoulders are soft,
The chest is open.
Part the back of the teeth to release the jaw,
Then smooth out the skin between the eyebrows.
Just arrive in your environment and take a moment to settle here.
First bring your awareness to your body,
Just to check in.
You might like to place a word or a number,
Maybe a color on how you're feeling.
You can use this as a baseline for your practice and now soften the gaze but keep the eyes open.
The eyes are focused and not darting around.
And then bring your gaze to your left.
Start to scan your whole environment from left to right,
Taking in everything that you can see,
Each little micro millimeter and maybe even the sounds and the smells.
Perhaps even noticing the flickering of the breeze on your skin.
And then take your gaze into the foreground,
What's right in front of you.
Notice the shapes,
Colors and textures.
And then take your gaze out as far as you can into the distance.
Stretch your gaze as far as the eyes can see.
And then zoom out and take in everything,
Everything that you can.
Things that you might not usually notice.
Breathing slow,
Deep breaths.
To drink in the moment and savor every last drop.
Bring your attention back to your body.
Perhaps you notice a settling spaciousness or openness.
And if you can feel any tricky feelings,
Anything that feels uncomfortable,
See if you can invite them in to enjoy this moment with you.
So no need to grasp at the feelings,
No need to push them away.
Welcome them in and allow them to be with you right now.
And from this place of acceptance of all that you are and all that is,
You can go about the rest of your day.
