Hello and welcome.
This is a short guided practice to support you in building greater present moment awareness and also a source of resource for you throughout your day.
So finding a comfortable position to sit in.
Something that is relaxed but still active and awake.
As you begin to take some nice easy breaths.
Setting aside whatever came before and what will come after as you let the sand begin to settle into the here and now.
So for this first minute we will just focus on the breath.
So placing your awareness on your breath.
Noticing how your body expands on the inhale.
How it contracts and releases on the exhale.
Feeling this breath,
This wave.
Noticing how the breath moves in your belly,
In your chest.
Noticing how it's cool air passing through your nostrils on the inhale.
And warm air passing out on the exhale.
Just letting all your awareness,
All your focus to be on your breath.
And each time the energy moves up into the thinking ever so gently softening and coming back to the breath.
And for this next minute we will open the awareness into the sounds around,
Into the sensations in the body,
Into the feelings.
Just opening the awareness into a fuller broader scope.
And as you notice just gently naming what it is you were sensing.
Sound,
Thought,
Feeling.
So letting go of any hooking onto a story or creating a narrative and just open your awareness to the vast space around you and inside you.
And now bringing your focus back for the next minute to your breath.
Just gently resting the miracle of your awareness on your breath.
Feeling how it expands in your body as you inhale and how it releases and contracts on the exhale.
And once again moving the awareness out to notice sound,
Sensation,
Thought,
Feeling.
Just letting them pass,
Naming what you notice,
Releasing any story or narrative and expanding your awareness out into the world and into your body.
And for this last minute bringing both together now.
So seeing if you can hold both the awareness of your breath and the awareness of sensations of sounds,
Of thoughts,
Of feelings.
Seeing if you can expand out while maintaining attention and awareness of your breath.
Gently softening as you breathe,
As you notice what's alive within you and around you.
And then gently letting all of that go.
Letting your body,
Your face,
Your chest soften as you feel yourself held by the support underneath you.
Feeling held by the earth,
Knowing that that support is always there.
That Mother Earth is unconditionally supporting and holding you.
And taking a few breaths into that support,
Into that feeling of being held into your soft,
Sacred body.
Bringing in a little gratitude for yourself,
For showing up,
For being here and breathing and connecting in this way.
Perhaps even allowing a little smile as you let yourself receive this practice and take this sense of groundedness and connection with you throughout your day.
Namaste.
