Let's check in with ourselves,
Our body,
Heart,
And mind.
Offering yourself a space to be present in this human experience.
Start by settling into a posture and taking the seat,
One that's upright and relaxed.
Taking a few breaths in and out,
Arriving in stillness,
And then bringing awareness to the body.
What's here to be known?
Just scanning gently,
Noticing sensations,
Some subtle,
Others not as subtle.
All sensations arising and passing,
Allowing them to be just as they are.
Noticing if sensations are residual emotions held in the body.
As you sit in loving awareness for the next few minutes,
And now turning your awareness to the mind,
Becoming aware of your mental landscape,
Noticing thoughts arising and passing,
Observing without getting caught in storylines.
Maybe noticing the space between thoughts.
One thought arises,
Passes,
And soon another thought.
Is the mind busy,
Or is there spaciousness between thinking?
Just noticing what's here now.
If you do find yourself taken away in thought streams,
You've already returned to the present moment.
So being present to thoughts,
Thinking,
And the mental landscape for the next few minutes.
Now,
Moving your awareness into your heart,
Noticing what's here to be experienced.
Sensations of tightness or warmth.
Is your heart soft and open,
Or maybe it's contracted and shy?
Just allowing your heart to be as it is,
With kindness and compassion.
Allowing your emotional landscape to be known as best you can.
If this becomes triggering,
Knowing your breath is medicine.
So returning to the breath,
Re-centering,
And then coming back to your heart when you are ready.
And just exploring your heart for the next few minutes.
Now,
Opening your awareness to whatever is most prominent,
Choiceless awareness.
Witnessing all phenomena of the body,
Heart,
And mind.
Noticing the impermanent nature of all things as you remain steady,
Abiding in loving awareness.
Now,
Placing your attention on the body,
Feeling the breath moving in and out.
Becoming aware of the weight of your body on the surface that you're on.
Aware of the air on your skin and sounds within your space.
And then taking a deep breath in,
Holding it at the top.
And then exhaling,
Completely emptying your lungs.
And another deep breath in,
Holding it at the top,
And completely letting go.
And as this practice ends,
Take gentle movement and gradually open your eyes.
And return to your day or your evening.
