Witness and be present.
Go ahead and get settled where you are,
Finding a seat in a chair or on the floor with your spine straight up.
Let's start taking a deep breath in,
Breathing in through your nose fully and pause and exhale through your nose nice and slow,
Taking your time on the exhale.
Try that again.
Inhale through the nose,
Full breath in,
Pause and exhale through the nose,
Fully letting the air out.
One last time.
Inhale through the nose,
Pause and long slow exhale,
Releasing out of your nose and just let that breath go.
Settle in a little more if you need to move your shoulders or shift.
Do whatever you need to do to get more comfortable.
You can close your eyes if that feels good for you or you're welcome to have a soft gaze looking gently at the floor.
Just checking in with yourself for a moment,
Allowing yourself to release any tension from the day.
Let's take another deep long inhale,
Breathing in,
Pause and exhale,
Slowly allowing yourself to fully arrive into your body,
Into this moment,
Into this breath.
Now letting go of any control of the breath for now,
Simply allow yourself to be here.
Letting be all the effort has taken to bring you here now.
Letting be all the thoughts,
Pressures of what is yet to come today and give yourself the gift of this moment in this time here.
As you are ready,
Take a moment to turn inward and notice.
Begin to witness what is there.
Ask yourself,
How am I now?
How am I holding my day so far in my body?
What is the state of my mind?
Is it busy or is it calmer?
What is my energy level?
What do I notice about my emotion?
Is there more than one emotion coming up for me?
Take a moment and just allow yourself to witness your emotion as an observer might.
See if you can notice the shape of it,
The size.
Is it big?
Is it small?
Is there a color or texture to it?
Is there any meaning you're giving to this emotion?
Just allow that question to linger.
What meaning am I giving my emotion?
Allow yourself the space to process this.
And when you think about the overall state of your body right now,
See what words come up for you.
Could it be tension?
Excitement?
Anxiety?
Numbness?
Whatever it is,
Simply notice it.
Be that witness.
Be present with an attitude of curiosity and kindness.
Now take one fuller deep breath in.
Breathing in and breathing out.
Refocus.
Coming back to the space.
Gently blinking your eyes open.
Take a look around your room.
Notice how you feel since doing this practice.
See if you can bring this practice of witnessing,
Being present,
Asking those questions a couple times a day.
And I wish you the best in your practice of being present.
