Taking a moment to settle in.
Beginning with a nice deep inhale.
Feeling your lungs expand.
And releasing with an extended exhale.
Nourishing your body with breath.
With your in-breath noticing how your chest rises and your belly expands.
With your out-breath noticing how your chest falls.
How your belly contracts.
In today's practice we will use our senses to root ourselves into the present moment.
By tuning in and becoming aware we can experience this moment in its fullness.
In its richness.
Starting with your eyes open.
What do you see?
Noticing where your eyes want to go.
Seeing the space around you with curiosity.
Taking in the details of your space.
Perhaps noticing something that often goes unnoticed.
You can close your eyes or lower your gaze.
With eyes closed I invite you to tune in to the next step.
Can you close your eyes or lower your gaze?
With eyes closed I invite you to tune in to the sounds that surround you.
Sounds that may be pleasant to the ear or less so.
Can you listen without judgment?
Drawing all your attention to the melody of sounds that fill the space you are in.
Taking a nice deep long inhale and releasing with an exhale.
Can you begin to notice the smells that fill the room?
Perhaps subtle or less so.
Can you draw all your attention to the details of the aroma?
Breathing in,
Breathing out.
Coming into your body.
Noticing how it feels for your body to make contact with the ground beneath you.
Is it soft?
Hard?
Noticing any comfort or discomfort you might be experiencing.
Becoming in touch with the shape your body is taking.
Experiencing your physical presence with curiosity and non-judgment.
Perhaps even putting your hand on your heart and feeling your heartbeat.
As we start to come out of our meditation,
I invite you to bring gentle movement back into your body.
Wiggling your fingers and toes.
Rolling your neck.
When you are ready,
You can gently flutter your eyes open.
Allowing your presence and aliveness to this moment to carry you throughout the remainder of your day.
