Taking a moment to arrive in this space,
In your body,
In this moment by either taking a seat on a soft cushion,
A block,
A chair,
Whatever serves you best today.
When you found a comfortable position,
Just taking a few deep inhales in through your nose and let it go slowly.
Collecting and centering yourself in your body and in your mind,
Taking a deep inhale through your nose and let it go.
Take a full breath in and sigh it out.
Letting the energy of your day begin to settle from the top of your head to the tips of your toes.
Taking a moment to scan your body,
Starting from your crown and gently moving down to your shoulders,
Your arms,
Your ribs.
Continuing to move down to your feet,
Just noting any areas of tension or stress.
And taking gentle note,
Not judging or attaching any narrative to that,
Just taking mental note and moving on to the next.
Starting to relax into your body,
Relaxing into presence.
Feeling the inflow and the outflow of breath,
Experiencing this as a sensing,
Feeling body.
Breathing deeply into your belly,
Imagining it as a lake that fills wider and deeper with every inhale.
The environment surrounding this lake is still calm and at peace.
And drawing the energy up from your belly up to your heart as if the water from your belly,
From your lake is nourishing the flower surrounding your heart.
Looking in with it,
How is your heart space feeling this evening or this day?
Is it somewhat closed?
Is it bursting open with joy?
Does it feel neglected?
Again,
As before,
Not looking to attach any judgment or narrative,
Taking a moment to sit and acknowledge how your heart is feeling today in this very moment.
If it helps to locate your heart center,
You can bring your hands to your breastbone.
Just feel your hands lifting and settling back down with every breath you take.
And taking a deep inhale into your heart space and sigh it out.
Take a full breath in and let it go.
Bring your attention up to your head space and take a deep inhale,
Collecting any clutter of your mind and exhale it away.
Your attention is buoyant and fluid as if a feather or a leaf that's bobbing along on the surface of a lake.
Just moving along with the currents,
Rising and falling with the waves.
Just centering your attention on that visualization and ride the waves of your inhales to the very top and your exhales to the very bottom.
And when you realize your attention is adrift in the river of thought,
Orient yourself towards the shore,
Return to your home base,
Your feeling,
Breathing body.
Bring your inhales and your exhales,
Experiencing the sensations of breathing.
And begin to open your attention to the sounds of your room,
The sounds of the space in which you reside.
Not looking or searching,
Just letting any sounds pass through you,
Maybe the hum of electronics,
The footsteps of a neighbor,
The noises from outside.
Just letting these sounds,
These vibrations enter your field of attention and pass through your being.
Just like the currents of the air circulating in your space,
The sensations within your body,
The thoughts of your mind,
Your breath all intermingling in the space surrounding you and the space within you.
Be open to whatever arises as you sit.
Be open to whatever passes from moment to moment.
Be open to the undercurrent of your life.
And bringing your attention back to the inflow and outflow of your breath,
Bringing your attention to the feelings within your body,
The sensations in your fingertips,
In your legs,
The attitude of your spine,
The softness of your chest.
Perhaps a gentle smile graces your lips.
And allow that smile and goodwill to spread through your body.
Imagine it warm like sunshine filling you up from the tips of your toes up to the crown of your head.
Feeling yourself warm,
Vibrating with goodness.
Perhaps repeating to yourself in a gentle internal voice,
May I trust in the magical unfolding of my life.
May I trust in the magical unfolding of my life.
May I trust my life.
May I trust.
