Welcome.
This is your time to pause,
To step away from the noise of the day and to reconnect with the quiet steady presence that is always here beneath thought.
Wherever you are,
Let yourself settle.
There's no need to prepare yourself in a certain way.
You don't need to create a special state before we begin.
You are already here.
That is enough.
Notice the support beneath you.
Perhaps you are seated or perhaps you are lying down.
Allow your body to be received by whatever is holding you.
Feel how it supports your weight without any effort from you.
You do not have to hold yourself together in this moment.
You can simply rest.
Take a gentle breath in and let it go.
Notice the natural rhythm of the inhale.
Notice the gentle release of the exhale.
There is nothing to control here.
Your body already knows how to breathe.
As you arrive,
Bring attention to your posture.
Notice how you are sitting or lying.
Notice the placement of your feet.
Notice your hands where they rest.
See if your body wants to soften just a little more.
Perhaps your shoulders can drop.
Perhaps your jaw can loosen.
Allow your whole system to settle into presence.
From here,
I invite you to reflect.
Are you in your head or in the world?
When we are caught in our heads,
Life can feel fast and pressured.
Thoughts spinning endlessly,
Replaying the past,
Imagining the future,
Analyzing what others may think of us.
In those moments,
It's easy to forget that the body is always here in the present.
The body does not time travel.
It simply lives in this moment.
Notice now the contrast.
How does it feel when you are in your head?
Perhaps there's a tightening in the chest or a heaviness in the stomach.
Maybe your breath feels shallow or restless.
These sensations are not flaws.
They are simply the body's way of letting you know that thinking has taken center stage.
Now,
Notice what it feels like to be more in the world.
Bring your awareness to the simple contact of your feet with whatever surface they are on.
Feel the solidity beneath them.
Feel the steadiness that does not depend on your thinking.
This is the world.
This is present.
In the Three Principles,
We say every feeling you have created by thought in the moment,
Every feeling.
Feelings are not evidence that you are broken or behind.
They are signal.
Can you listen to the gentle indicators that show you the quality of thought flowing through your mind right now?
When thought is busy,
Feelings often feel tight,
Pressured or heavy.
When thought settles,
Feelings lighten and presence becomes easier to notice.
So let us take some time to move from thinking into feeling,
From head into body,
From noise into present.
Begin by noticing the breath again.
Follow one inhale all the way in and one exhale all the way out.
Feel the body move as it breathes.
The rise of the chest.
The expansion of the belly.
The softening as you release.
Stay with this simple awareness for a few cycles.
Breathing in.
Breathing out.
Nothing to do.
Nothing to fix.
Just breathing.
Notice now the sensations in your hands.
Perhaps there is warmth or tingling or heaviness.
Notice the contact with whatever surface they are resting on.
These are real,
Present moment sensations.
They anchor you here.
Bring attention down into your legs and feet.
Feel the weight of them.
Feel the steadiness of the ground beneath you.
Notice the points of contact.
This is present.
This is the world.
Thought may still be moving in the background.
That's okay.
That's normal.
You don't need to push it away.
You don't need to make the mind quiet.
Simply notice that alongside those thoughts the body is here.
The breath is here.
Life is here.
If feelings are present,
Perhaps tension,
Restlessness or unease,
Allow them to be.
They are not problems.
They are signals.
They are showing you that thinking is busy.
You don't have to fix them.
You don't have to manage them.
You can simply feel them.
And in the simple act of allowing,
Thought begins to lose its intensity.
The storm passes and calm reveals itself again.
Let yourself rest in this awareness.
Breath moving.
Body supported.
World steady beneath you.
Notice the contrast between mental spinning and embodied grounding.
In the head there is rush,
Pressure,
Confusion.
In the body there is steadiness,
Presence and clarity.
You do not have to choose the head.
You can return to the body again and again.
From a three principles perspective,
Well-being is never lost.
It is simply obscured by busy thought.
Like the sun behind the clouds,
Your peace and clarity are always present,
Even when you cannot see them.
The feelings in your body are not obstacles.
They are reminders.
They let you know when clouds of thought have filled the sky.
And they gently invite you to wait.
To pause.
To let the sky clear itself.
Take a few moments now to rest in this embodied awareness.
To feel the contact points of your body.
To feel the rhythm of your breath.
Notice the aliveness of sensation,
Tingling,
Warmth,
Movement.
This is present.
This is the world.
You do not need to create peace.
You only need to notice it.
It has been here all along,
Beneath the noise of thought.
As we begin to close,
Carry this simple truth with you.
Feelings are not flaws.
They are signals.
They are letting you know about the quality of your thinking in the moment.
And beneath them always is well-being.
So when you catch yourself spinning in the head,
Come back to the body.
Feel your feet on the ground.
Notice the breath moving in and out.
Rest in the steady presence that is never lost.
Take another slow breath now.
Inhale gently.
Exhale fully.
And once more,
Let your body soften into the support beneath you.
When you are ready,
Begin to bring some movement back into your fingers and toes.
Perhaps stretch your arms or roll your shoulders.
Take your time and then gently open your eyes,
Bringing your awareness back to the space around you.
Remember,
From thinking to feeling,
From head to body,
From noise to presence,
This shift is always available.
All you need to do is ask that simple question.
Am I in my head or in the world?
And remember,
You are not your thought.
You are the awareness that notices them.
You are the calm beneath the noise.
Thank you for practicing.
Thank you for coming home.
