So thank you for being here.
So wherever you are,
Right now,
Just taking this moment to connect in with yourself.
Lowering down the gaze or closing your eyes and just taking a few moments to presence yourself right here,
Right now.
So however you're choosing to sit or lie,
Most important is to let go of your external world for the next 30 minutes.
What does that feel like for you?
The eyes are closed,
The awareness is moving down into the body.
Perhaps there's already a connection to your breath.
So really inviting in this space,
The time for you.
What do you need right now?
What would you like to offer yourself?
And just taking a few moments as you land fully here.
Scanning through the body,
From the crown of the head down through to the tips of the toes.
Noticing how do different parts of the body feel right now.
Maybe you notice different parts of the body feeling different.
And by that,
That could be heat,
Temperature,
Tingling,
Sensations,
Forcing.
Or perhaps parts that just feel still,
Quiet,
Spacious.
There might be also parts of the body that you notice that as you bring your awareness to,
The different parts,
They change.
Now inviting all of that in.
All of these parts and sensations are making up you right now,
In this moment.
Welcoming yourself,
Body,
Mind,
Heart into this space.
Getting a little bit more comfortable.
However,
You're choosing to have your physical body feeling the strong back body that can then support the softening and perhaps opening of the front body.
But noticing that whatever is here right now in this moment,
This is how it is.
Diving deep into your inner landscape of yourself.
Creating this space,
This pause.
And then again,
Just sweeping your awareness through the body.
The head,
Neck,
Shoulders,
Chest,
Ribs.
All the way down to the soles of the feet.
And you connect to your breath a little bit more.
Imagine that the breath could move to different parts of the body.
If there's any parts right now that want or need a little bit more attention.
You might have a particular part where you want to draw and focus some breath to that part of the body.
Or if there's no particular part,
Then bring your awareness to your tummy,
Your belly,
Your abdomen.
And see if you're able to soften this area a little bit more.
You notice,
Is there any holding there?
And you let go of any tightness,
If there is there,
Or any holding.
And using your breath,
Using your out-breath to soften a little bit more.
You may want to feel the fullness of this part of the body,
Or you may want to bring your hand to this part of the body.
Bringing your mind's eye to this part.
And feeling any body sensations.
What is my experience right now in this,
In this moment?
You may want to ask that to yourself a few times as you wait and be a witness to how your body wants to respond to that inquiry.
Inquiry.
Inviting in more presence.
You may notice this part change a little,
Soften,
Widen,
Tighten.
So being the witness,
The compassionate witness to what you notice.
So that may be a particular part of the body that you're drawn to,
Or it may be your belly.
But inviting in,
I see you,
I feel you,
I'm with you,
In this moment.
Gently drawing yourself back to present moment if you notice there's a little wandering.
And let's explore for a moment our intention of drawing the breath down to a particular part of the body and zooming in.
So imagine like a torch beam and we can narrow that beam of focus to a small part of the body.
And then feel the breath,
Feel the breath here.
Focus your attention to the breath in this part of the body and feel the pulsing,
The energy,
The breath,
Always there,
Ever present.
And then explore again like a torch beam,
That you can widen that beam of focus to take in the whole of you.
So expand that as it comes out to the crown of the head,
The tips of the toes,
Out through to the fingers.
And feeling again,
You as this one breathing beam,
The pulsing of the breath.
How do you see the breath?
How do you feel the breath in this way?
And then once again,
Zooming down in,
Narrowing that beam of focus,
Sensing the breath,
Simply breathing in,
I know I'm breathing in,
Simply breathing out,
I know I'm breathing out.
So exploring that for a few moments,
When you feel called to expanding that field of awareness,
To take in the whole of you as you are this pulsing,
Vibrating,
Breathing being.
And then when you feel called to,
You can zoom in to a particular part of the body,
Maybe it might be a different part,
A new part,
That feels,
That's calling your attention.
Or it may be coming back to the center.
Just noticing the rhythm of your breath.
Does it feel expansive?
Is there a spaciousness to the breath?
Do you notice your breath change when you widen your beam of focus?
Does the breath feel fuller?
And again,
How is the breath when you narrow down into a smaller part of you,
Is the breath still expansive?
Can it be still expansive?
Simply breathing in and breathing out.
Resting on your own rhythm of your breath.
Our breath makes this anchor,
Calling us at every breath to come back to present moment awareness.
And while the awareness is on the breath,
Can you notice the sensations?
Can you explore the widening of the beam of focus to take in the whole of you,
As well as the narrowing,
Or even moving between two simultaneously?
So expanding your field of awareness to notice it all.
Perhaps the more intimate parts,
And the expanded parts,
Or the areas of tightness.
And noticing how that changes.
And can we steer a little bit what's going on with the body through our guidance and our focus with the breath,
Our companion,
Our breath.
And just inviting in even more of a steadier breath.
Can you expand it a little bit?
Expand it a little bit on the inhalation,
And expand it a little on the exhalation.
So by simply noticing and acknowledging,
We return again and again to this breath.
And riding on the waves of the breath,
Just inviting you in now to set an intention for yourself for the rest of the day and into the night.
And what would those intentions look like and feel like?
And seeing those intentions rippling out into your world.
And bringing your awareness to your heart center now.
And taking a few moments to feel a sense of gratitude for this moment,
This opportunity.
To be here right now,
To exploring ourselves and the breath,
Taking a pause.
Just for a few moments,
Sensing and feeling all the things that you have that you feel grateful for.
Firstly,
Our breath.
This moment.
This breathing being,
This body.
Nourishing food.
Connection of people around you.
And just filling yourself up with a sense of gratitude and appreciation.
And breathing that in,
All that nourishes you.
And as you sit for a few moments with that feeling of gratitude,
And sending those intentions out into the world.
And then visualizing in your mind's eye,
This gratitude that you have here,
Touching all that you meet for the rest of your day.
Lokah Samastah Sukhino Bhavantu.
May all beings be happy and free from suffering.
And may my words,
Thoughts,
And action contribute in some way to the happiness of all being.
And then just take a moment to feel your body once again,
The whole of it.
Just allowing the arms to move just a little,
And just inviting you just to take your arms up above your head,
If that feels comfortable.
And then just give me a little stretch through the body.
And then keep the arms high,
Just bring your hands into prayer position,
Hands together.
And as you exhale,
Just lower your hands to the crown of the head first.
And then the brow center.
And then the throat center.
And resting at the heart space,
And just giving yourself a little bow,
Just thanking yourself,
Thanking your practice.
Wonderful.
And then just when you're ready,
Bringing yourself back.
So wishing you,
Wherever you are,
A lovely rest of your day and into the night.
