We'll sit probably for about 20 minutes together.
So find a position that's comfortable for you.
One that promotes ease,
But allows you to stay awake.
I know on the East Coast it's getting towards bedtime.
So some way to stay present for the duration of this practice.
Take a few full deep breaths.
And as you're taking your full breath,
How your body to soften into your posture.
Letting your shoulders relax.
Your arms and hands rest softly wherever they land.
Let your belly be soft.
Feel your hips and legs,
Feet heavy.
Allowing them to fully release down,
Like gravity hold you.
You can take a moment to notice if there's any lingering thoughts or stories from the check-in or from your day present in your mind right now.
Seeing it,
Noticing it.
And letting it kind of drift,
Like it's in a thought bubble,
Drift away.
Gently bringing your attention to land on an anchor or home base of your choice.
If sounds work well for you,
You might open your attention to the natural sounds coming and going.
You might notice sounds both outside of your body and internally.
You don't have to reach for the sounds.
See if you can cultivate an attitude of receptivity,
Receiving,
Coming and going.
You can take a moment to notice if there's any lingering thoughts or stories from the check-in or from your day present in your mind.
You might notice that you're interpreting sounds.
Sometimes that can be a habit that we have.
Creaky,
Door,
Floor,
Or rain outside.
You might explore letting that go and seeing if you can just receive the sounds without interpretation.
I'm going to stop sharing my presentation for a couple of minutes.
Note to yourself hearing.
Hearing.
So,
Working and paying attention to sound is easeful.
Just continue in that way.
You can also find an anchor in the body.
Noticing any sensations that are arising in your body.
Feeling your feet contact with the floor or chair.
Noticing sensations of your hands where they're resting.
Your practice with attending to sensations in the body might be more stable.
Just feeling your feet,
Feeling your feet.
Or it might be more dynamic.
Noticing your hands touching.
Feeling your seat.
Noticing your hands touching.
Feeling your seat.
If your mind wanders,
Gently bringing your attention back to notice whatever sensations you can that are arising right now.
Noticing sensations of your feet touching.
The third anchor for your attention that you might practice with is the breath.
You might have already noticed that paying attention to the breath can be really connected to sensations in the body.
The breath is connecting us.
You might be noticing your breath generally in one of three places.
Either your belly moving in and out.
Or your chest rising and falling.
You might be noticing your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
You might notice your breath moving in and out.
