Why don't you just shut your eyes if that feels safe where you are,
And,
Or lower your gaze just to avoid visual distraction,
And you can settle into the body,
Sort of feel yourself in your seat,
You might wiggle out some excess energy,
You might find yourself naturally taking a few deep breaths,
Whatever you need to do so you feel connected to your seat,
To the floor,
To the body,
Bringing awareness to the points of contact,
Your feet to the floor,
Your butt to the seat,
Any place that's touching,
You're just in the presence of being held there by gravity,
If your awareness is drawn to a specific place in your body that's calling for attention,
Allow your non-judgmental awareness just to rest with that body part,
Feeling no change,
Just listening,
Bringing awareness to the breath,
Noticing the temperature of the air as it enters the body,
How your belly feels as it expands,
Feeling it against your clothes as it rises and falls with your breath,
Just noticing the sensations of breathing,
Any time the mind wanders,
You can always come back to the breath,
Softening the eyes with a smile in the eyes as you breathe,
Maybe just a smile on the inside of your mouth,
A small smile with your lips,
Half smile,
Gently breathing through the smile,
And bringing it to mind,
One ordinary thing,
Could be a cup of coffee,
The chair you're sitting on,
The car you drive,
The house you live in,
Your pet,
Just something you see,
Touch,
Feel every day,
Ordinary,
You're used to it,
And then approaching that with curiosity and wonder,
Looking at the gift that that is,
What that makes available in your life,
You know,
If it's a cup of coffee,
You could be thinking about where the cup came from,
Or where the coffee came from,
Or that you have clean water to brew it,
The way it makes your body feel,
The people that stock the shelves,
The person that roasted the beef,
Just all the aspects,
And it could be that with any object,
Person,
Situation,
Place in your life,
The screws that hold in the hinges of the door to your office,
Just a miracle,
Someone invented that,
Patented it,
Installed it,
Manufactured it,
Sold it to people,
The families,
The generations,
They came together to put that screw in the hinge of the door of your office,
There's not one single thing in your life that's not a miracle,
This must be heaven,
Noticing where in your body you feel that awe or that gratitude for the gift that your life is,
Notice how that feels in the body to experience the cup of coffee or the screw in the hinge of your door,
How does it feel to be awed and wonder,
Knock back,
Just breathing the smile into that feeling,
Expanding your awareness to include more and more of the miracles in your life,
When you're ready you can open your eyes.
