Hello,
This is Itzao.
Welcome.
Sometimes the world around us feels unsettled.
Demanding or overwhelming.
We may be facing intensity that's calling for our attention.
At any given moment.
This practice isn't about making the storm or the challenge or the chaos go away.
It's about discovering the place of steadiness that remains,
Even when times are hard.
A place that we can return to at any time so that we can respond to each moment of life with clarity and intention.
Let's begin.
Find a position that feels supportive to the body.
You may be sitting,
Standing,
Or lying down.
Whatever is most comfortable for the body.
If it feels comfortable,
You can allow the eyes to gently close.
Or lower and soften the gaze.
And let yourself arrive.
Notice the simple fact,
You are here.
Turn the awareness to the breath And take a slow,
Deep breath in through the nose.
And a gentle,
Unhurried exhale out through the nose.
Another inhale,
Smooth and steady.
And a long,
Soft release.
And one more like that in.
.
.
You In and out.
And now let the breath settle into its natural rhythm,
No need to change it.
Notice the natural rise and fall of the breath.
The gentle expansion the soft contraction.
If you notice the mind wandering to plans,
Memories,
Or tasks.
Simply note that.
And gently bring the attention back to the breath.
Over and over again,
We return.
And now if it feels Comfortable.
Available.
Allow a memory or an image to surface where you felt at ease.
Safe to be yourself.
Settled and unguarded.
There's no need to force anything.
Let it come in its own time.
It might be a place in nature.
A beach,
A forest.
A quiet room.
It might be a moment with an animal.
The presence of someone who felt steady and kind.
Or it might be a place you've imagined or dreamed.
As a sense of ease comes over you,
Notice any details that arise.
Colors sounds.
Textures,
Temperature.
With the image or feeling.
Become clearer in its own way.
Notice how the body responds as you rest here.
Where do you feel this sense of peace or ease in the body?
Perhaps in the chest belly.
The shoulders.
Somewhere else.
Let yourself rest with these sensations,
Let them be felt fully.
Notice what it feels like to be here.
At peace.
At ease.
And whether you're able to connect in with these peaceful sensations or not.
Allow yourself to be with whatever is here.
Breathing.
Feeling.
Being.
There's nothing you need to hold on to.
Nothing you need to change or improve.
And notice the steadiness.
Underneath it all.
Awake and aware.
The steadiness that doesn't come from outside of you.
But something you can return to again.
And again.
Even when life feels unsettled.
You don't have to wait for the storm to pass.
To return to this sense of grounded awareness.
And for a few more moments,
Rest here.
And when you're ready.
Bring the awareness back to the breath.
Back to the body.
Feel yourself rooted.
Support it.
If you'd like,
You can bring the palms of the hands together in front of the heart.
And before we open the eyes.
We'll close with a silent wish.
That all beings everywhere know peace,
Peace,
And only peace.
And when you're ready,
Gently lift the gaze or open the eyes.
And whatever you face in the days ahead.
Remember.
You can return to this place and this practice.
At any time.
Thank you for being here.
Thank you for practicing.
