Allow your body to find a physical position that's really comfortable.
Once you're settled and set up,
Let your body come to a sense of stillness.
Let your eyes slowly close top to bottom as if you're drawing down the shades or drawing a blanket over your body.
Just settle into where you are right now.
Feeling the surface that your body is resting on underneath you.
Sensing the environment that you're in that's all around you.
Sensing the air on your skin.
Sensing the sounds that are floating in and out of your awareness.
And doing your very best to practice actively accepting this moment as it is.
Sensing the sounds that you're aware of.
Sensing and accepting any smells that are wafting through your experience.
Sensing and accepting the taste in your mouth.
Sensing and accepting any shapes or colors behind your eyelids.
And sensing and accepting the flow of sensations that are present throughout your body.
And then sensing and accepting the flow of breath,
The way it's moving in and the way it's moving out of your body.
Invite you to notice anytime your attention wanders into resistance where it wants something to be different.
Whether that's subtle in wanting your breath to be deeper or smoother or perhaps it's more obvious in wanting a particular feeling or emotion to go away or a thought to go away.
Or perhaps it's manifesting on the flip side of wanting to have a particular experience.
Just notice anytime your attention goes into pushing some part of this moment away or wanting to change or bring in something else on top of this moment.
And then practice coming back to sensing what is and accepting what is in this moment.
What is the sensation of your breath right now and how much can you accept it as it is right now?
We create suffering when we want our experience to be other than what it is.
And then bring your attention to the whole front surface of your body,
Sensing the flow and movement of sensations that are here across the whole front surface of your body from your face all the way down your torso,
Tops of your legs and your feet.
And practice being with,
Welcoming and accepting the flow of sensations as they are across the front surface of your body.
Letting everything be just as it is,
Yourself just as you are,
As you sense the flow of sensations across the front surface of your body.
And then when you're ready,
Let's do the same thing with the back surface of your body.
Start to sense the whole field of flowing sensations across the back surface of your body.
Practicing,
Accepting these sensations and this moment completely as they are as you sense the whole back surface of your body and sensations here.
Letting everything be just as it is,
Yourself just as you are,
As you sense the whole field of flowing sensations across the back surface of your body.
And then let's do the same thing with the left side of your body.
Practice sensing,
Accepting the whole world of sensations present throughout the left side of your body.
And then the same with the right side of your body,
Sensing,
Welcoming sensations throughout the whole right side of your body,
Letting them be just as they are.
Sensing the right side and the left side,
The front and the back of your body.
So you're sensing your body as a whole dynamic field of sensation.
And can you allow these sensations to be just as they are in this moment,
To be just as it is.
And sensing,
Even if just for a fraction of a second,
Deep peace and satisfaction that comes when we can just let what is be as it is.
Letting what is be as it is.
Just for this moment.
What does it feel like to need nothing to be different right now?
And then taking this sense of acceptance with you.
Start to imagine what it would be like to move throughout your day with this level of presence and this level of acceptance of your experience,
Of your moment.
And then when you feel ready,
Bring your awareness into your environment,
Sensing where you are in time and space,
Deepening your next few inhales,
Bringing some movement into your body and stretch.
Bringing your eyes open and returning to your day with this sense of being connected inward and deep acceptance of your internal experience.
Thank you.
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