Welcome.
Take a moment to arrive.
Let your body settle and allow your breath to soften.
You can gently close your eyes or keep them softly open with a relaxed gaze.
Now let's begin by simply noticing.
Noticing this moment.
Noticing yourself.
Here and now.
Breathe in and feel the breath moving through you.
And then breathe out and let something soften.
We will move gently through the senses.
Not to grasp anything or to analyze,
But to notice.
To rest in awareness itself.
Awareness that opens into serenity.
Now even with your eyes closed or a soft gaze,
You can see.
Maybe you notice the light behind your eyelids.
Maybe you are seeing shadows,
Shapes,
Colors.
Bright or dim.
Let your eyes rest here and simply observe what's there.
There's no need to name it.
Just see.
Now move your awareness from your eyes to your ears.
What do you hear?
Are there sounds in the distance?
Or notice the sounds a little closer.
From here,
Bring your attention to your body.
Can you hear your own breath?
Notice the texture of sound.
The rising and falling.
With moments of stillness in between.
Let sound come and go like waves.
Now be aware of the sense of touch.
Maybe you feel the air on your face.
The weight of your body against the surface beneath you.
The texture of your clothing against your skin.
The warmth or coolness of different areas of your body.
Can you feel your hands?
Your feet?
Without moving,
Just sensing.
Notice the subtle tingling or the softness of your hands and feet.
Without needing to change anything.
Simply feel.
Allow your body to communicate through these sensations.
Now gently turn your attention to the sense of smell.
What scents are present around you?
Perhaps the soft trace of perfume or soap lingering on your skin.
Maybe the fresh scent of clean laundry or aroma of the room you are in.
It could be subtle or even barely there.
You might also recall a scent from memory.
A fragrance connected to someone you love or a place that holds meaning.
Let these scents arise without judgment.
Simply noticing them.
Now bring your attention to your mouth.
Is there a taste present?
Perhaps something subtle or neutral.
Or a trace of toothpaste,
A recent meal,
Your tea or coffee.
Or simply the natural taste of your mouth.
There's no need to judge or to label it.
Just gently notice what's here in this moment.
Now gently gather all of your senses into one unified awareness.
Held here in this moment.
Feel how each sense,
Sight,
Sound,
Touch,
Smell and taste comes together.
Creating a sense of wholeness within you.
Let your breath anchor you.
Let the senses soften you into now.
Let yourself rest in this space of calm presence.
Take a gentle and long breath in and feel it fully.
And then exhale slowly.
When you are ready,
Gently wiggle your fingers and toes and come back to the room.
Eyes soft,
Body grounded,
Heart calm.
And as you return,
Bring this thread of awareness with you.
Of simplicity,
Of serenity.
Namaste.
