Starting to come into your space here,
Gently settling in wherever may be comfortable for you,
Whether that's laying down or finding your space in a seated position.
Feeling into the contact of your body as you're being held by the surface beneath you.
Taking a breath here,
Breathing in through the nose and exhaling out through the mouth.
As you breathe here,
Taking a moment to arrive into your experience.
And as you breathe into this space,
Noticing anything in your environment before shutting down the eyes.
Taking in color and shape,
Noticing what's here in your surroundings.
And finding an area to rest your gaze upon,
Just taking in what this object is or what this space is.
Breathing here,
Just orienting yourself into your space.
Now as is comfortable and available for you,
Fluttering the eyes to a close to really be able to take this attention inward a little bit more.
We're going to just take a moment and a few breaths here to notice sound.
And so doing that now,
Closing down the eyes,
Breathing into the body and allowing the breath to become a gentle regular pattern for you,
Not efforting,
Just noticing any sounds that you may be hearing.
Are these sounds coming from outside of the room?
Are they coming from within the room?
Are there sounds within you?
Just noticing sounds here.
Continuing to breathe,
Taking a moment now to place our awareness on anything in the body.
Breathing here,
Noticing any sensations,
Bringing a gentle kindness as we just notice.
Is there a tightening or a tension in any area of the body?
Noticing it,
Breathing into it.
Noticing as we take this next moment any feelings or emotions that might be in your current experience.
Breathing here as you notice an emotion that is rising to the surface.
Is it challenging?
Is it light,
Joyful?
Staying with it for a moment,
Noticing if another comes up as you take this time.
Breathing here,
Just staying with your body,
Staying with your being,
Noticing what's coming up.
Is the mind trying to pull you right now?
Just noticing that,
Allowing that,
Remembering that this is a practice and that this is for you.
So taking whatever feels best and is needed.
And as we breathe now,
Noticing the mind,
Noticing thoughts,
What is coming up in our experience as we place our attention on the thinking brain.
Where is it trying to pull our attention to?
Just a curiosity here,
Perhaps asking what will my next thought be?
Perhaps the mind is busy and there's more than one thought arising.
Just noticing that.
Breathing here,
Really just being with yourself in this moment.
Knowing that you can come back to breath and just simply noticing at any point in time in your day to take a moment to reconnect.
And slowly now inviting movement back into fingers and toes,
Offering a little bit of a stretch or movement in the body,
Fluttering open the eyes,
Taking in light,
Coming back into your space here,
Taking any information from this moment for yourself with you as you move into the rest of your day and into the next moment ahead.
