Welcome,
Please confine the comfortable position for you to sit in,
Close your eyes and take a moment to settle in.
Setting the intention to let go of the day thus far and the day that is coming and placing your attention on being here now.
Inviting the body to relax just a little bit more,
Let it find some ease and comfort.
You might want to take a few deeper breaths to get settled,
Letting go of any tension in the mind or in the body.
Start to bring your awareness to the base of the body,
The pelvis,
The legs and the feet,
Feeling the contact with the surface beneath you.
Sit and know you are sitting.
Notice how the body is already being supported,
You are being held.
So allow yourself to be heavy and relaxed.
Now,
Bring your awareness to the spine,
Sense it as a column of support running through the center of the body.
You don't need to visualize it,
Just feel its presence.
Notice the shape of your spine,
Notice the position it is in right now,
Becoming aware of where the spine meets the pelvis.
Noticing the weight of the spine resting on the pelvis,
Sensing this groundedness.
Now become aware of the point where the spine meets the head.
Feeling the head resting on the spine,
Feeling this sense of openness upward.
Now as you are breathing,
Guide the breath down along the spine on your inhale and guide it back up and out on your exhale.
Allow the breath to move along the spine,
Sensing the breath moving up and down freely.
Inhale,
Send the breath all the way down to the base of the spine and as you exhale,
Guide the breath up and out.
Keep following the movement of the breath along your spine.
Allow it to be effortless.
Allow yourself to be held between the ground beneath you and the infinite space above you,
With you being the connection between the two.
You are supported from below and open above,
Groundedness,
Openness,
Expansion.
Now let your breath become natural again and place your awareness on the body as a whole,
Noticing the posture you are sitting in,
The quality of your breath.
Now begin to notice not just the sensations in your body,
But the space around your body.
Noticing the space in front of you and the space behind you,
The space to the sides.
If it helps,
You can sense the air touching the skin.
Notice how your body exists within space.
Now let your awareness open up a little bit.
Let it include the sensations,
Emotions and thoughts within you and at the same time the space that is around you,
That is holding you.
Now allow your awareness to widen.
Rather than focusing on any one sensation,
Let your attention rest in the background.
Sounds can come and go,
Sensations can come and go,
Thoughts can come and go.
You don't need to follow them,
You can just be aware of them.
Whatever is here,
Let it be here.
Being non-attached to anything that comes within your field of awareness.
Notice your tendency to place your attention on one thing,
One thought,
One sensation.
And if you notice this,
Try to open up your awareness again.
Learning to be aware of something without needing to zero in on it.
Just being aware is enough.
Let yourself feel the sense of surrender.
Let yourself feel the sense of ease as you let go and you are just being and breathing and aware.
Let your awareness keep expanding if it feels right for you,
Seeing your awareness expand in all directions.
If at any point you notice that the mind is pulling you in all different directions,
Just bring yourself back to sensing the body,
The sensations,
Emotions,
Thoughts.
Then sensing the space around you again and from there expanding your awareness once again.
Let yourself rest here in this surrender.
Letting it feel easeful and restful.
Letting yourself be an observer.
There's no need to interact with anything.
It's like watching a movie with a very,
Very broad screen.
Let's stay here for a few more minutes.
Now slowly begin to bring your awareness back to the body.
Noticing the posture you're sitting in,
Noticing the breath,
Feeling the support beneath you and the heaviness of the body.
And notice how you feel now.
Now take in a couple of deeper breaths,
Waking up the body.
And when you're ready,
You may open your eyes.
Thank you so much for practicing today.
Have a good day.
