Getting comfortable in your seat or laying down wherever you may be.
And starting by just taking a look around you in the space where you are,
However familiar it might be.
To begin orienting yourself to this space,
To this present moment.
And really calling all the parts of you to be here now.
And then when you feel ready,
You can close your eyes or bring them to a soft gaze.
And just starting with an awareness of feeling.
And just noticing the quality of the breath.
Noticing each inhalation and exhalation.
Noticing the quality of your breath without needing to change anything.
Letting each breath be like a doorway for you to walk through and arrive again and again here.
And then if you'd like,
You can choose to take a couple deep breaths just at your own pace.
Inhaling through your nose and exhaling slowly out through your mouth.
And also inviting any sound that wants to come out over your breath as you exhale.
It can just be a loud exhale,
A big sigh,
And even a hum,
Allowing for this to bring a vibration in the throat,
In the body.
And noticing how each breath arrives and leaves your body.
So maybe you feel the air through your nasal passage.
Maybe a rising and falling of your chest.
An expansion and contraction of your belly.
Maybe you even feel this breath reaching down to your pelvic area.
And maybe not.
And now beginning to expand your awareness as you follow each breath into the body to open up and check in with the rest of your body.
Opening up to see what else is here.
Any sensations,
Any areas that are tense,
Areas that are relaxed.
And simply witnessing without needing to judge or get into any stories.
And then also noticing if there's any emotional elements that are here.
Any feelings.
How you're feeling in this present moment.
Again,
Without any judgments,
Going into any stories.
We're really just here noticing and witnessing.
And bringing that open curiosity to also see what thoughts might be here.
Any mental activity.
Without getting caught into one particular thought,
Just seeing what is here.
Giving it some spaciousness as you rest as this witness of it all.
And taking a few moments just to rest in this seat of this witness,
This essence that is in all of us.
With this vast awareness.
Aware of all that is here.
And remembering this is always here.
We can come back again and again to this anchor throughout the day at any moment that we choose to remember.
And without any rush,
Allowing for any movement,
Stretches along the way to then slowly opening your eyes and returning back to meet the physical space around you of where you are.
Here and now.
