Beginning by finding a comfortable posture.
Just shifting into a posture that helps you feel awake and alert and also comfortable.
Noticing the weight of your body in this posture.
As you begin to let go of thought,
Of effort,
Of doing and simply allow yourself to tune in.
Coming into presence,
Coming into a state of being.
Noticing,
Observing.
Tuning in now to sounds.
So listening with a keen ear to the sounds around you in your immediate environment.
Sounds in your body,
Or they might be sounds in the distance.
Simply letting sound,
Regardless of where it's coming from,
Bring you deeper into a state of presence.
Noticing any tendencies to judge the sound and simply releasing that judgment.
Letting sound just be sounds.
Now tuning into sensations,
So bringing your attention back to the body.
Just letting your attention fall on whatever sensation is most prominent.
Just observing it,
Feeling into it,
Using curiosity to allow each sensation,
Each moment of a sensation to bring you deeper into presence.
Noticing the ebb and flow,
The changes in intensity and just letting it all be as it is.
And finally tuning into emotion,
So just noticing what is here emotionally.
Maybe labeling what you notice.
No judgment.
Just noticing where that emotion or those emotions are located in the body.
Just feeling fully what they feel like.
And just like the wave of sensation,
Just letting the waves of emotion bring you deeper into presence,
Into a space of non-attachment through your observation of them.
So letting all sensations,
All sounds,
All emotions be.
So being at one with your emotions,
Being at one with the sensations in your body and the sounds that you hear.
Knowing that you don't have to do anything,
Just be with them.
So ending this practice with an intention to bring this presence,
Bring this non-attachment,
This curiosity into the next few moments of your day.
