Aloha and welcome!
This is a guided practice on finding ease in the in-between.
You can do this practice outdoors or indoors,
And if you're doing it indoors,
Please be next to a window near some sort of plant if you don't have a window.
And if you don't have either of those,
Just an image of nature will also work very well.
To get started,
I'm going to ask you to close down your eyes and get comfortable.
Begin by noticing how your body feels,
Making any adjustments you need,
Maybe a little stretch,
Maybe leaning side to side to help yourself become aware of the weight in your body.
Rooting into the sensation of being held by your seat,
By the floor,
By the earth.
Take a big inhale through your nose and hold it at full for just a moment,
Then slowly exhale through your mouth.
Do that one more time on your own.
And as you settle,
Coming into stillness in your body and your mind.
In a moment,
I will invite you to open your eyes and connect with the space around you,
But first let's use sound and sensation.
Noticing any sounds in the space around you.
Notice the sensations on your skin.
Notice the sensation of your chest rising and falling.
And at any point in this practice today,
If your mind wanders or you get distracted,
Just come back to noticing one of these sensations.
Feeling your body in this space,
We will slowly introduce vision.
So fluttering your eyes open with a soft gaze,
Now seeing the space around you.
If you're indoors,
You can look out your window or at your plant or image.
If you're outdoors,
Notice the nature.
Wherever you are,
Just see what's around you with new eyes.
Name three things that you see.
And again,
Name three things you can see.
Three natural features that your eye is drawn to.
You might notice your eye is very drawn to one particular thing that you named.
So let your gaze rest there.
Let yourself notice its details.
Notice how it makes you feel.
Notice how it exists in this space that it shares with you.
It might help to use words to label things you see in this object of your gaze.
Or it might help just to look at it.
There is no wrong way.
As you appreciate this thing in front of you,
You might also notice the rise and fall of your chest.
And let this be a reminder that at any moment,
This simple existence,
This simple present moment,
The simple presence we experience in nature is also in us.
At any moment,
You can notice something and just be with it and let that be enough.
Whether or not you have used words to describe the object of your gaze,
Do so now.
Name things about it you appreciate.
And taking another big breath in through your nose and slowly out through your mouth.
And if it feels comfortable,
You can put a hand on your heart and the other palm open on your lap.
In the same way you can notice without judgment and appreciate this thing in nature,
You can do with yourself.
In a single breath,
In a single moment of seeing something beautiful,
You can come back to presence.
You can come back to a moment of ease in the in-between.
Notice the sensation of your hand on your heart,
Maybe some warmth,
Some texture of your clothing.
Notice the cool openness of your open palm on your lap,
Representing your connection to self and your connection to the world around you.
Take a big breath in.
And as you exhale,
You might sigh.
Bring your palms together and begin to push into them and rub them up and down as if you're starting a friction fire.
Feel that heat building in your hands and go faster and faster.
Get your hands nice and warm,
As hot as you can,
Then place them over your eyes.
Maybe give your temples a little massage,
Your jaw a little massage.
Coming back to your body,
Being in your body and your mind and your environment with not only fresh eyes,
But a fresh mind and maybe even a fresh heart.
Thank you so much for practicing with me.
Let me know if you liked it or not.
Do whatever you want.
Have a great day.
