Locate a space in your environment where you feel safe.
I invite you to take a few deep breaths and allow yourself to be in a comfortable way.
Locate an internal and external space that is both relaxed and aware.
Allow your eyes to hold a soft steady gaze about four to six feet in front of you.
Inhale,
Exhale.
You can open up to internal and external sounds.
Allow your awareness to broaden from your breath to sounds.
Rather than receiving and processing them or becoming attached to any particular sound,
See if you can let them pass by.
Each sound heard has a home in the past.
You are occupying space in the present.
Anytime you become aware of external sounds,
Birds,
A car,
The breeze,
A door closing,
Music,
Or anything else in your external environment,
Remain connected to your current breath.
Be present.
There may also be distracting internal sounds,
Perhaps in the form of mind chatter,
Memories,
Thoughts,
Or anything else you may notice in your mind's mind.
Turn your attention away from your mind and towards your heart's mind.
Exhale.
Use your heart's mind to explore and investigate changes in your body.
As your attention to and awareness of your bodily sensations and perceptions grow wider,
Feel.
See if it's possible to hear sounds,
To feel sensations without assigning sentiments such as,
This is pleasant,
This is irritating,
That sound is distracting.
I love this feeling.
Instead of placing value on sound and feelings,
Allow the whole of your attention to be on your bodily sensations.
Breathe.
Perhaps you note your internal temperature rising or lowering.
Maybe there is a shift in your salivary production,
Fluctuations in your heart rate,
Or anything else you discover.
Be.
We are in an ever-changing stream of feelings.
In this practice,
We're attempting to move from subjective to objective feelings.
Allow your conscience to concentrate fully here,
Fully present.
Be.
Tune your awareness into your breath.
Sense,
Feel,
Hear your breath,
Breathing your breath to the same degree that you are aware of external environmental factors.
Tune your attention to the beauty,
Wonder,
And curiosity of interconnectedness.
As you breathe in,
You are breathing the out-breath of flora and fauna.
When you breathe out,
You breathe out the in-breath for plants and flowers.
We are all connected.
Feel.
We are infinitely one.
Breathe.
When we drink water,
We ingest oceans,
Rivers,
And clouds.
Invite your concentration to remain attuned to the ways in which you are connected to all of your surroundings.
You are your surroundings.
All connected,
Strung together,
Suspended in this moment.
Be interconnected.
Feel.
Interconnected.
Breathe.
Thank you.
Thank you.
