First,
With the eyes still open,
Let's take some time to become aware of your sensory experience.
Taking a moment to look around the room,
See what you see.
Be curious about what you see with your vision.
Notice what you hear,
What sounds are happening around you.
Notice any taste in your mouth.
Notice any smell.
And notice your body's felt sense,
Your kinesthetic experience.
Where is your body making contact with the floor,
With a chair you're sitting on,
Where your back meets a pillow or a wall,
Where your skin is making contact with your clothes or a blanket.
Just noticing how you're experiencing the world through your senses right now.
I now invite you to begin to shift your attention from your sensory experience of the external environment to your internal experience.
And as you do so,
It may be helpful to close your eyes.
However,
If it feels better to keep your eyes open,
Please do so.
First,
Noticing the thoughts that are moving through your mind.
Notice these thoughts with no need to do anything about them,
Just observing what thoughts are there.
Observing thoughts as simply activity of the mind,
Not truths or facts.
Not orders,
Simply a form of creation from the mind.
Notice how thoughts are happening in the mind.
Are they fast?
Do certain thoughts return?
Are they quiet?
Are they orderly or more chaotic?
Being curious about how thoughts are happening in your mind in this moment.
Perhaps noticing what happens when the breath interacts with your thoughts.
Does breath slow thoughts down?
Does breath help move thoughts out of the mind?
Or maybe breath has no impact at all.
And now shifting your awareness to body sensations that you notice.
For example,
Are you hot or cold?
Is there tension in particular parts of your body?
Are there other parts of your body that you can't really connect to that feel numb,
Or almost as if they're frozen?
What other sensations do you notice in your body in this moment?
Tingling,
Vibrating,
Ease or relaxation?
Any other sensations happening in the body that you can't really connect to?
Now bringing attention to if there's any movement happening in the body.
Perhaps there is some fidgeting happening.
Perhaps you're swaying back and forth a little bit.
Perhaps there's a lot of movement in the body.
Perhaps there's a lot of tension in the body.
Perhaps there's a lot of movement in the body.
Perhaps you're swaying back and forth a little bit.
Noticing your body's response to breath.
Inhaling and exhaling that raises the chest or the stomach slightly up and down.
Maybe you can become aware that even in seeming stillness,
There are teeny tiny movements happening throughout your body.
And then perhaps notice any movement that wants to happen in your body.
Does your body want to move or stretch in any way?
Perhaps letting that happen.
Notice what it feels like if you do allow that movement to happen.
I invite you now to bring awareness to any emotions that you're experiencing.
Simply becoming aware without the need to dive into any one of them.
What emotions are hanging out with you in this moment?
And then perhaps asking yourself,
How do I know?
If there's happiness that you notice,
How do you know that?
Is there a sense of happiness that you notice?
How do you know that?
Is there a sensation of bubbling and movement?
Is there a particular color that you see?
How do you know that that particular emotion is with you right now?
If you connect with sadness,
How do you know that sadness is there?
Is there a heaviness that you feel?
Is there a desire to cry,
An image?
Just noticing what emotions live in the body and how you know that they are there.
Now I'd like you to bring attention to any awareness you may have that you as a single being are also part of a larger system.
That perhaps you are interconnected and an essential aspect of a larger whole,
Whatever that means to you.
How do you experience that sense of connection in this moment or not?
That perhaps your being is inextricably intertwined with a world beyond your being.
Inextricably intertwined with a world beyond your being,
For better or for worse.
That your presence is a part of something beyond you.
Can you sense this connection in this moment?
Taking five breaths now to be with your collective experience through your senses,
Thoughts,
Body sensations,
Body movements,
Emotions,
And existential connection.
How do these interweave in this moment,
Creating your unique experience?
And finally,
When you're ready,
I invite you to offer yourself some acknowledgement and appreciation for taking this time to tune into yourself.
Take with you anything that will serve you and leave behind anything that will not.
It was an honor to guide you and I wish you well as you move through the rest of your day.
