Sit comfortably and easily in your chair or on the floor.
Sit with your back straight.
If you're seated in a chair,
Feel both of your feet touching the floor beneath you,
Rooting you into the earth.
Let's take a few moments to arrive into your body.
Just noticing how you're feeling right now in different parts of your body.
Gently bringing your attention to your neck area or your shoulders.
Noticing if there's any stress or tightness in these parts.
Noticing without any judgment or stories.
Gently bring your attention to your chest area.
Noticing how you're feeling in that area where your heart organ is.
If it feels good to you,
You can bring your hand to your heart just for a few moments,
Reconnecting with this organ,
This beating organ within you.
Pumping life into your being.
Checking in with your heart.
Just noticing how you're feeling right now without any judgment or analysis.
Just noticing and noting whatever you're feeling.
I invite you to take in a full deep inhale into your lungs through your nose and exhaling and releasing whenever you feel ready.
Just allowing yourself to let go.
Just for a few moments to let go of all the responsibilities and unfinished tasks and stories in our minds.
Then come to ourselves,
Give ourselves the permission to just be as we are in this present moment,
Space and time.
Checking in with ourselves.
How am I feeling right now?
What do I need from myself right now?
Just allowing yourself to listen quietly.
Sometimes it's hard to hear what we need.
Perhaps your attention has shifted into your mind.
And when we shift our attention into our mind,
Perhaps we get carried away by thoughts,
Bliss,
And narratives.
Just noticing that.
Noticing if your attention got pulled away by the mind and how quickly you become aware of what you're feeling.
Caught up by the thoughts,
The questions,
The narratives,
The stories.
Taking in a full deep inhale through your nose again.
Releasing and letting go.
Noticing how our breath brings us back into this present moment.
Space and time.
Gently bringing our attention to the natural inhale and exhale of our breath.
Inhale and exhale through our nostrils.
Just noticing the soft flow in and out of our breath through our nose.
And if our minds distract our attention again if we get pulled away again.
Noticing where the attention has gone.
Noticing if just for a moment if we can imagine that all the thoughts and stories in our mind are just clouds changing in shape and size,
Color and form,
Floating through our minds.
Constantly changing.
And as we notice the ephemeral nature of the thoughts floating through our minds,
Once again gently bringing our attention into this present moment,
Space and time.
Coming back to our breath,
Flowing in and out through our nose.
Our breath is a powerful anchor.
Always here for us until we breathe our very last breath.
Just seeing as we are able to stay with our breath.
Where are the thoughts?
Where are the feelings and emotions?
Perhaps you're experiencing a difficult time in your life right now.
Perhaps you are struggling with anxiety or anger or deep sadness.
How can we let these emotions move through us?
Bringing your attention back to your breath as gently as you can without any force.
Even if the emotion is really powerful or overwhelming,
Can you just be with it?
Meaning not resist it.
Push it away or distract yourself.
Just allow yourself to observe this emotion,
Perhaps note it in your body.
Just where in your body you feel this emotion.
Just being with this emotion,
As powerful as it is,
Allowing yourself to just notice it without resistance.
Just like the thoughts floating through your mind,
Changing in shape and form,
Ephemeral in nature.
So are these emotions.
And as we stay with what we're feeling and just notice it without resistance,
What are we meant to learn about our own selves?
If emotions were messengers,
What is it?
Just be with it.
Allowing it to move through you.
Just feel it again,
There it is again,
There's the emotion,
There's the stress,
There's the anger.
Once again,
Be with it.
Notice it without resisting it.
And allow it to move through you.
Just like this over and over,
Each time the emotion arises and becomes stronger.
Noticing it without resistance,
Just allowing yourself to be with it,
Meaning I see you emotion.
Yes,
You're here.
Allowing it to move through you.
And as we continue this practice,
Perhaps noticing quieting of the mind,
Quieting of the thoughts.
Bring your attention now back to your art space,
That organ of intuition,
That place of wisdom within you.
What is it that I'm meant to learn in this moment?
What do I need of myself in this moment?
Just allowing yourself to sit with this question as long as you need.
Perhaps bring your hand to your heart,
Reconnecting with the beating of the heart,
If you find your attention being swept away.
Just continue to connect with your heartbeat and hold this question and the answer will come.
