As you're sitting there,
The presence of your body,
What's showing up right on?
Maybe this is sound around you.
Maybe it's the envy to keep the eyes open,
Or the envy to close them.
Maybe you sense some body part,
Heavy,
Like your buttocks on your seat or your feet.
Maybe there is some tension anywhere.
Check in,
Like if you had a little lamp torch.
Light up some part of your body,
Like neck.
No tension,
No tension.
And move on.
Shoulder,
Left shoulder,
Little lamp torch there.
Left elbow,
Left wrist,
Left hand,
Any tension.
And just notice,
Don't try to change it,
It's just,
Oh that's what it is here.
Moving back up your left arm towards the middle of your chest,
Your collarbone.
Visiting the right shoulder.
The right elbow.
The right wrist.
The right hand,
Any tension there.
Any release actually,
Because maybe the hand is dropped on something,
Like your lap,
Your chest.
Maybe your hands are folded into one another.
Maybe they are resting on each side of your body.
Back up your arm and notice your neck.
The left side of your neck,
The right side,
The back.
Maybe the front,
The throat.
Any tension there,
Can you swallow?
How is swallowing this day?
How's your jaw?
Are your teeth tensing?
Are they clinging to each other?
How's your tongue in there in the mouth?
Any taste of coffee or tea or hot chocolate?
Toothpaste,
Oh gosh maybe wine from last night?
What is present in your mouth right now?
No judging,
Nobody is here to taste it but you.
Notice judgment though if the mind goes into,
Oh I didn't wash my teeth.
Oh I should have some hot chocolate,
I didn't have it for a long time.
Hey what's present?
What's showing up when I say things and you hear them?
Move down with your breath from your nose there to your throat to your chest and notice here any tension in your chest?
Do you feel your spine is long and elegant?
Do you feel it being all clumsy,
Round head?
Can you hold yourself in a pleasant posture without it being all weak and marshmallow like?
How's the belly,
Any tension there?
Any ability to even move as you breathe or is this completely stuck there?
Things are falling,
Visiting,
Tension,
Release the breath.
Moving down to your seat,
How is that seat?
The weight,
Soothing,
Any tension in your hip,
Leg,
Knees,
Calves,
Ankles and your feet like sometimes we place ourselves funny.
How are your feet doing there if you're cross-legged?
Are you comfortable if you're seated on a chair?
Are you able to rest your feet on the ground or are they kind of crossed over one another?
Sound is coming,
Do you hear it?
Sound of the car,
Sound of the rain,
Is that distracting you from your body?
This is a pleasant distraction actually.
Or do you like to be there with just noticing tension?
And for a moment could you scan your whole body again with that imaginary flashlight and this time trying to sense hey where are my feeling ease?
Where am I feeling almost nothing and it's just so pleasant and easy.
Maybe once again it's in the sounds you hear.
Is there ease in your breathing?
Can you invite more ease as you breathe maybe around your face,
Your eyes,
Your forehead,
The back of the neck.
Can you breathe ease there?
Maybe the ease is coming from one hand touching the other or one hand resting over your lap.
Maybe the ease is coming from the fact that you're leaning over your chair or your bedframe.
How's that to have a pretty good view of your body?
What's going on with your mind today?
Could you imagine with me for a second a blue sky?
Maybe a cloud passing in that blue sky?
Maybe a bird passing through that sky,
Not denting it or marking it or stopping the sky from being sky.
Can you imagine your mind like that as pure awareness?
Where thoughts will come slowly like cloud or fast like birds but you will just stay blue sky.
No coming or going.
Stay without the image for a while.
Transforming your thought into any shape you want that could be in the sky.
And noticing that ease with which the sky can just stay back.
And observe passing objects and animals.
Sound can penetrate the sky but nothing holds like an airplane passing through.
How is that sound?
It's loud.
It's loud.
It's loud.
Until it's not,
Until it's nothing anymore.
Some of your mental thoughts can be very loud.
If you are able to stand back like the sky,
You don't need to go on with them.
They don't need to create an hurricane in your body.
Notice that stillness of your body as you witness your sky.
Notice how vast you can be.
So feeling that space you're creating here between your thoughts and your awareness.
Be aware that you are not your thought.
You are not your imagination.
You're a kind observer of all that creativity.
And smile.
How precious to be able to stay present without jumping into the hurricane.
And last but not least,
Check your emotional self.
This is like a second universe.
You have the sky and maybe it's a sky at night.
This is your emotion.
Check that for a sec.
How do you do today?
What's your emotional background?
Are you happy?
Are you sad?
Are you contented?
You stressed out?
I'm just thinking of that,
How is this impacting your body?
How is this creating or not tension or ease to just name,
Oh,
I am anxious,
Oh,
I am peaceful?
And hold that for a sec.
Let's take three breaths together and come back to the group,
Come back to your life.
