Take a moment to find a comfortable position where your spine can be nice and long and your chest open.
So you want to be comfortable but you also want to welcome a sense of dignity into your posture.
And when you feel ready,
You can let your eyes closed or let them rest out on a point in front of you.
And just take a moment here to gather your awareness and to relax back into this present moment.
Maybe you take a few deep breaths or maybe you just take in the surrounding environment with all of its sounds and activity.
And take a moment as well to check in with yourself.
Check in with the body,
Noticing where there might be areas of tension or just taking note of your energy in general in this moment.
Just creating some space for it all to be there.
Just taking a moment to be aware,
Just noticing what things are like.
And now you might experiment with what it feels like to actually relax back just a little bit.
A lot of times we move through the day with this sense of forward momentum.
It can feel like there's a lot of things to do or a lot of things to think about or things in our life to organize.
And sometimes we can actually find ourselves holding this kind of posture in the body where we're leaning forward.
Let there be a sense of relaxation in the forehead,
Letting your brow be smooth,
Relaxing the shoulders,
Letting any feelings of tension or knots float in your awareness.
Relax your hands,
Feeling into the sensations in your hands and just inviting a sense of ease into this part of the body,
Letting the hands rest in an easeful and effortless way.
Now let your awareness expand through the whole body,
Just being aware of this field of energy that is your body,
Seeing if there is anywhere where you still feel tense that you might be able to relax a little bit.
Let your awareness expand out into the environment,
Taking in sounds,
Letting your awareness move freely from one sound to the next,
Seeing if you can do this without needing to label the sound or noticing if there's any thoughts that come up in response to the sounds.
Just see if you can let it all be.
Just sensing into this moment,
Feeling into the moment,
Complete presence of this moment right now with all of the sensations in the body,
Your energy,
The sounds around you.
And you might notice that the mind has become contracted again or has become lost in thought.
And if that's the case,
You just notice that and then come back to the sounds or to your breath or to sensations in the body.
Just connecting directly to this moment through the senses.
At any point you can relax back into the moment.
You can lean back slightly.
You can relax your shoulders once more,
Letting any tension float in your awareness.
You can re-relax your hands,
Your forehead.
And again,
If the mind wanders,
Just notice that and then gently bring your attention back.
If you notice that the body has become tense again in response to your thoughts,
Just welcome in a sense of spaciousness and relaxation through the body,
Letting there be an openness to the chest,
A softness in the heart.
Just noticing sounds,
Being with these sounds,
Allowing them to be there.
Noticing your body,
Your breath,
Just allowing all of your senses to be open and to relax back into this moment over and over again.
