We'll begin to connect to our senses to bring us into presence and bring us into this space.
So wherever you are,
Finding a comfortable seat,
You can even lie down if that's comfortable for you.
And we're going to tune in with our breath and our senses to bring us into this moment.
So closing your eyes,
Either relaxing your body or sitting up nice and tall,
Rolling your shoulders back,
Opening your heart.
Relax your shoulders.
Relax all the tiny muscles in the face,
Especially that space between the eyebrows.
Simply unfurl the eyebrows,
Connecting to your breath,
Not trying to change the breath,
But just notice your inhale and notice your exhale.
Is your breath shallow?
Is it deep?
Is it full?
And then by simply noticing your breath,
You can observe that it's starting to change.
The beauty that simple awareness has an amazing effect on our life by simply being aware.
Continue to breathe now,
Gently slowing down the breath,
Gently breathing deeper,
Breathing deeper into the lower belly,
Watching the belly expand like a balloon,
Feeling that lower belly fill with air,
Feeling the ribs open as you inhale,
Feeling the chest expand as you breathe in,
And then slowly,
Slowly exhaling.
Your inhale and exhale are slow and controlled.
Letting the breath anchor you into this current moment,
Letting the breath anchor you into presence.
And then slowly,
We'll begin to connect to our senses.
First isolating each sense,
First connect to your sense of touch.
I want you to feel the ground or the floor or your chair underneath your sleep bones,
Feeling the clothes on your skin,
Feeling the temperature of the room around you,
Feeling the breeze if you have a window open or if you're outside.
Fully connecting to your sense of touch,
The sensations that are maybe soft and pleasant,
And fully connecting to also the sensations that maybe aren't so pleasant,
Maybe the pain in your knee or a joint.
Continuing to breathe deep,
Slowly,
See if you can connect to the most subtle sensations of touch.
How is your body interacting with the world?
And then slowly shifting your awareness now to your sense of hearing,
Isolating this sense of sound.
What do you hear right now?
Focusing on maybe first the more prominent sounds,
The sound of my voice,
Maybe the sound of talking in the other room or cars driving down the street outside.
Connecting to all the sounds in your reality without judgment,
Just full awareness as you breathe.
Connecting to even the subtle sounds,
Maybe the sound of birds outside or maybe the sound of laughter miles away.
Maybe connecting to the sound of your own breath.
Staying focused.
Aware of all the sounds around you.
And then we'll gently switch our attention now to our sense of smell.
Smelling the life around you,
The sweet fragrance of life.
Maybe smelling flowers,
The garden,
Maybe the fresh scent of rain,
Maybe a candle burning,
Maybe dinner cooking on the stove.
Imagine your favorite scent,
What does it smell like?
Breathe it in on your next inhale.
That is the sound of your own breath.
And then we'll gently shift our attention now onto our sense of taste.
Maybe tasting toothpaste from this morning or coffee.
Maybe you can even taste what you had for lunch or breakfast.
And then also giving yourself permission to imagine your favorite taste in the world and tasting that right now.
Maybe your favorite meal or sweet.
Maybe it's salty,
Sour.
Fully present with your sense of taste.
And with your eyes closed,
We'll shift our attention now to our sense of sight through closed eyes.
This is a challenging one,
But you can stay focused.
What do you see behind your eyelids?
Connect to your sense of sight.
Isolate this sense.
What colors do you see?
Maybe you see black,
Maybe you see shapes or patterns.
Maybe you even see visions,
A face,
A place.
Trusting your imagination as you connect to your sense of sight.
And taking a deep inhale.
Open the mouth,
Exhale.
And now bringing all senses together,
Feeling whatever you're feeling,
Smelling whatever you're smelling,
Hearing every sound around you,
Tasting whatever you're tasting,
Seeing whatever you're seeing through closed eyes,
All at the same time.
Fully present in your body,
In this moment.
At this intersection of time and space right now.
Breathe in this presence.
Present with every fact,
Every emotion,
Every sensation.
And stopping into this presence,
What does it feel like to be present?
And I invite you to enjoy this presence for as long as you want.
Breathing,
Softening,
Experiencing.
All right,
Are you excited?
You you you
