Hello and welcome to this practice.
So it's easy to feel all the things that are going wrong.
Our lives and in this world.
Our systems are kind of built to track that and they track that well.
So just for these few moments though.
I'd like to invite you into something different.
I'd like to invite you to sense into where the good is.
However small it may be.
So let's begin first by just arriving.
Take a moment to find a position that feels comfortable for you.
Whether that's sitting or lying down.
Or whatever your body would like right now.
As you start to let your body settle in its own time.
You're welcome to let your eyes close or let your gaze soften toward the floor.
And see if you can feel the surface underneath you.
And see if you can let it hold your weight for a moment.
Deep breath.
Let it move however it is moving.
Simply notice it.
Noticing the inhale.
Noticing the exhale.
Just a body here breathing.
And when you're ready.
Gently,
I'd like to invite you to look for something good in your life right now.
I want to be spacious about what that means because we are all in very different places today.
Maybe it's something simple you feel grateful for.
Maybe it's a need of yours that is being met right now.
Maybe it's a person.
Someone who feels steady and supportive and kind.
It could also be a pet or an animal.
Maybe it's something quite small and ordinary.
Warm water Good,
Cheer.
A song you love or a light coming through the window.
Or maybe it's the absence of something difficult.
A pain that eased or a worry that quieted.
Our hard week that finally ended.
But I'd like to give you some time to let one of those come to you.
Whoever arrives is the right one.
Taking a breath in.
A nice breath out.
This is where we'll turn towards the potty now.
So as you hold this good thing in your awareness,
In your consciousness.
I want to invite you to get curious about life.
What might be happening inside.
Very gently.
Very slowly Maybe noticing what's happening with your breath.
Does it move a little deeper or a little lower?
Maybe it stays exactly where it was.
Just taking a moment to notice.
And what about your heart?
Your chest.
Does anything open there?
Is anything warm or cool down?
Maybe there's a sense of fullness.
Or lightness.
See if you can be with what you notice.
And still keeping contact and connection to that thing,
That good thing.
Let's move through your body slowly.
Maybe bringing awareness to your face.
Your jaw.
And your throat.
Breathing into and through these areas.
Letting them have the experience of something good.
You're welcome to bring your awareness to your shoulders and your arms and your hands.
Notice.
Any tension that distracts you.
You're welcome to imagine the breath breathing into and through these areas.
Helping them soften just a little.
And still keeping that goodness there.
Check in with your belly.
And your back.
Maybe bringing your awareness all the way down your legs and all the way down to your feet.
Staying connected to that goodness.
And getting more curious now.
Just noticing does anything soften or maybe something gets warmer,
Maybe something settles or feels a little heavier in a good way.
Where there's movement or a sense of spaciousness.
Maybe there's color or temperature.
Maybe there's a word.
Maybe there's nothing at all and that's okay too.
And noticing itself is the practice,
The allowing some kind of goodness into your system.
Be known and felt is the practice.
Staying here for just a bit longer.
How can you let this good thing be with you?
And let your body,
Let your nervous system register in its own way and at its own pace.
Could that be possible?
At least in this moment.
And if your attention wanders off towards what is hard again,
Know that that's very human.
Your system has practiced that route many times.
But when you notice it.
Simply come back to your feet or another part of your body.
And back to that good thing.
And now in these last moments here,
Together,
Let's let yourself receive whatever is here.
Nothing to build on,
Nothing to make bigger,
Just letting it land.
Happy now.
Breathing in.
I'm breathing out.
Knowing that this goodness is available to you at any point in your day.
You're standing in the kitchen washing dishes or sitting in a car.
One good thing.
30 seconds of letting yourself feel it,
Letting yourself have that experience.
The nervous system learns through repetition.
So the small moments accumulate.
You really do.
Starting to move now towards the end of this practice.
Let's begin to come back.
Open your eyes very gently if they were closed and take in your surroundings.
Feel the surface underneath you.
Let some movement,
Gentle movement,
Come back into your body.
And just recognizing that here you are,
This present moment.
And you gave yourself the gift of just letting some goodness seep into your soul,
Into your body,
Into your nervous system.
We need this.
All that we've got going on in our personal lives and in this world.
You need to remember the goodness.
Peels inside.
Thank you so much for being here.
May we all be well May we all be free.
