Hi.
Welcome.
Take your seat.
Whether you're on a cushion,
A chair,
Couch,
Wherever you're sitting is fine,
Except that you're there.
Settle into your space.
Feel free to wiggle around.
You don't need to find instant stillness.
You don't need to yell at your mind to stop thinking.
Good luck with that.
Just arrive where you're at with how you are today.
Place your attention on breathing.
There's no wrong or right,
Whatever it is that you feel.
Now intentionally slow your breathing a bit more,
20% more than you just breathed.
Now bring your attention to your vision.
Are your eyes open or are they closed?
If they're closed,
Let's gently open them.
You don't need to look for anything.
You don't need to try to find anything,
But just see your peripherals,
The left side,
The right side.
Just bring your attention to seeing like a big open sky.
You're not looking for a plane or a bird.
You're just relaxing back,
Seeing everything at once.
Relax into that big sky and take a deeper breath in and a gentle breath out.
Place your attention on hearing.
What do you hear?
What do you hear far away?
What do you hear nearby in this room?
You don't need to investigate what you're hearing.
Just hear it,
Accept it.
If you start thinking about it,
Just note it as a thought and come back to hearing.
You're always still breathing,
Right?
It's all just happening.
What are you hearing?
It's all okay,
Whether it's loud or quiet,
Whether there's nothing going on or there's everything going on.
It's all okay.
You're just hearing it.
You're good here.
Now bring your attention,
Your awareness to physical touch.
What do you feel?
Do you feel your clothes against your skin?
Do you feel your bottom against your chair,
Against your seat there?
What are you touching?
Are your feet on the ground?
Your legs?
What do you feel?
There's no wrong or right.
There's no reason to try to solve it.
Nobody's giving you a grade on your report card about feeling correctly how your clothes touch your body.
It's just tuning into whatever your experience is when I say feel what it feels like when your clothes touch your body.
There it is.
Now bring your attention to taste,
Your mouth.
Maybe smack your lips just a little.
Whatever it is that feels natural to you.
Maybe it feels silly.
That's cool too.
What do you taste?
What do you smell?
Bring your attention to the center of your face there.
Breathe in.
What do you smell?
What do you hear?
What do you feel?
What do you taste?
What do you see?
Relax back into your vision,
A big open sky.
It holds you,
Your vision,
Doesn't it?
What do you see?
Sit up tall,
From the top of your head like a marionette string,
Like a flower reaching towards the morning sun.
Just a gentle uplift from the top of your head,
A relaxation in your back body,
A gentle uplift from your heart,
Ready to face the day with confidence,
With presence,
With acceptance of what is.
Have a beautiful day.
