So closing the eyes if you so desire.
Inhale.
Exhale.
Some of you are indoors,
Some of you are outdoors.
Just pay attention to the sound surrounding you.
Washing machine in the background,
Your roommate or partners moving about.
The birds,
The cows,
The dogs,
Whatever is here.
Try to embrace stillness of the body for just this moment.
Accepting that for this few minutes there is nowhere else to go and nothing else to do and it's okay.
Maybe the sounds are still lingering between my voice and the life around you.
You can imagine yourself as a mountain here with a broad heaviness at the bottom.
If you're sitting it's your knees,
Your feet,
Your seat.
If you're standing it's just your feet on the ground.
If you're laying down it's your head,
Your shoulder,
Your back,
Your buttocks and leg.
Whatever makes you in contact with the earth,
Connect with it as if you were heavy as a mountain.
Noticing how this translates in your body.
If you're standing maybe your leg becomes heavy as well.
If you're laying down maybe the upper part of your body becomes heavy.
And if you're sitting maybe your hands,
Your tummy area,
Your shoulder press down toward gravity,
Toward earth.
Notice that gravity pulling you down as a human being,
Earth keeping you to water.
Maybe you get distracted by the sounds around from other sensations in your body or some thoughts.
How about you bring your attention back to that pool of gravity.
Maybe you notice that the breathing can take you out and up.
On the inhale and bring you back down and ground on the exhale.
See your attention there for a little bit.
Inhaling,
Maybe pulling a little away.
Exhaling,
Settling down a little bit more.
So you could say that now your focus is on the breath.
And where do you feel that breath?
In your belly,
In your chest or on your nose?
And slowly scan your body and notice where are you holding any tension?
It might be a place where you usually hold tension so check it out.
Is this where your jaw is?
Is this where your shoulders are?
Is this around your wrist or fingers?
Can you imagine yourself sending your breath to that area or those areas?
Your face is a wrinkle around your forehead,
Your tummy.
How can you invite a little bit more ease,
Like 20% more ease?
As you check with your body again,
Is there any place that you could name as pleasant area,
Pleasant sensation?
Maybe the simple touch of your hand on your leg is pleasant.
The aroma of your coffee or tea in your mouth is pleasant.
Name one or two things that are pleasant in this moment in your adventure with yourself.
And then check for the next moment if there is any place of tension or connection with body and earth or just pain anywhere that is unpleasant.
And notice that.
And maybe name a few of those places.
Notice what makes it unpleasant.
The mind already is a fact that it is on the earth and not easy to be with.
And then for the next couple of breaths,
Pay attention to what is neutral where you don't notice really.
It's neither good or bad.
What is just there?
And in a moment,
I will ring my bell and invite you back to listening to what surrounds you.
Please hear the sound of the bell until it's completely gone.
And gently open your eyes.
