Inviting you to take a comfortable position,
Whether that be seated,
Standing,
Or if you're at home,
Even lying down.
Whatever allows your breath to flow naturally.
Once you've established that position,
Consider bringing your attention to the areas of support.
Maybe your feet resting on the ground beneath you.
Or your chair or couch supporting your body.
Throughout the day,
Bringing our attention to these areas of support can help to bring us into this present moment,
Into the here and now.
And as you're ready,
Becoming aware of the physical sensation of breath moving naturally in and out.
Throughout this practice,
I'll guide us back to our object of attention,
Whether that be the grounded sensation of support or the breath moving naturally.
You may also have another anchor of attention,
Such as an image on your desk or something else that resonates with you.
Whatever that object of attention is,
Just keep with one for the duration of the practice.
As we slow down,
Our minds tend to wander.
They can wander to the past or to the future,
And that's completely natural.
When that happens,
I just gently invite you to non-judgmentally return your attention to that object.
The breath flowing naturally in and out,
Or the grounded sensation of support.
Our practice here is just to begin again.
Mind naturally wanders and we intentionally bring it back to the physical sensations,
Thoughts,
And emotions that are occurring right now.
Thoughts and distractions may arise from any of our five senses or thoughts may just arise naturally.
And this practice is about noticing the arising and passing of those senses and thoughts.
Like waves lapping at the shore,
They reach the highest point and then they pass,
Subsiding back.
Allow distractions from your senses and thought to naturally flow.
And when you notice,
Consider gently and non-judgmentally returning back to your object of attention,
Whatever brings you into this present moment.
In keeping with the wave analogy,
You may be having a turbulent shore or you may be having a peaceful shore.
Maybe having many thoughts or just having a few thoughts.
All is welcome here.
A gentle reminder,
Tether to the here and now can be something as simple as,
I know that I'm sitting or standing or lying down,
Whichever applies to you.
And when I breathe in,
I know I'm breathing in.
And when I breathe out,
I know I'm breathing out.
I invite you now for the next minute or so to release any practice of noticing and returning to your breath and just release that practice and simply rest in this awareness of whatever the practice has been.
Cultivated in you.
And we'll close the practice with the sound of a bell in a few moments.
