Close the eyes,
If that feels safe and comfortable where you are.
You can wiggle the shoulders and slide your feet on the floor and tap your toes.
Really feel into the body.
Ah,
There's my yawn.
That's one.
Probably another one coming.
Maybe a big exhale,
Noticing any.
.
.
Just releasing that sort of nervous energy as you sit.
And sensing into the body so you can allow your awareness to scan the body and see if there's any place in the body that is calling for your attention.
Just rest your attention there on that body part.
Taking a moment and bringing to mind any intentions that you have.
You may have had an intention when you sat down this morning or.
.
.
What may show up for you in your mind is your.
.
.
The intention of your life or your year or your week or.
.
.
Just the direction you're committed to going,
Your intentions.
Giving yourself some space to be with that.
Allowing your attention now to ride the breath.
Just noticing quality of the air on the way into the body.
How the lungs and belly feel as they expand and then how they feel as you relax and contract.
When the mind wanders,
You can always just come back to the breath.
Bringing to mind an area of life that's important to you.
Could be anything.
Your house,
Your job,
Your spouse.
Your lack of spouse,
Your lack of house,
Whatever,
Your living situation.
But you just bring to mind that area that's important.
And we're going to practice just observing,
Noticing it all.
As you breathe and sit with this area in your mind,
Notice there are areas within this.
Things about this that you like and things about this that you don't like.
Things that work and don't work.
Things that make you happy and things that make you tense.
And we're just practicing becoming the observer.
So as you think about this area,
Just notice the judgments.
Oh,
I like this.
Ooh,
I don't like that.
Ooh,
I like this.
Noticing the judgments.
Just letting them be there.
Noticing the judgments.
Like you put that there.
It's not from the object.
It's from you.
The object,
The subject,
Is just the subject.
And then we come around.
I like that.
I don't like that.
We're just going to notice it all.
As the mind wanders,
Just come back to the breath and just keep noticing.
What's it like to hold it all?
To just be able to separate yourself from the judgments.
Notice if there's areas you resist being with.
And just often give yourself some permission to notice how hard that is.
Just separating ourselves from the thoughts.
Judgments just come.
We can notice them.
Notice that you have it all.
Things you like and things you don't.
Whenever you're ready,
You can take another couple of breaths.
Open the eyes.
Come on back.
