And when you're ready,
Just go ahead and shut the eyes down.
Sit up nice and tall.
Relax the shoulders down the back and allow the jawline to relax.
Allow the brow to relax.
And slightly parting the teeth,
Letting the tongue relax here.
Again,
Coming into this back body awareness,
Meaning we allow the scapula to just melt down the back,
The heart slightly pushing forward,
But without too much effort.
And keep the eyes towards the horizon,
Even behind closed eyelids.
And just come into deep awareness of breath moving in and out of the nostrils.
And tune in first to the sensations in the body.
So staying present means a deep awareness of the physical form and manifests.
So notice if there's any tension in the body,
Send breath or energy there.
Maybe visualize a melting here.
And move from the top of the head down the body and just checking in,
Noticing if there's any tension or contraction here.
Notice if there's tension in the temples.
Can take a breath in there and out.
Moving down to the cheekbones and the jaw,
Notice again if there's any tension here,
Take a deep breath in and out.
Moving down to the neck,
Notice and acknowledge in this present moment if there's anything that's been left unsaid or any constrictions here in the throat,
If you are swallowing easily or if your throat feels strong,
Then you can take a deep breath in,
Deep sigh out.
Moving down to the shoulders,
Notice if there's any tension or contraction to pull the shoulders up towards the head a bit.
And just imagine again that melting of the shoulders back as the shoulders travel down.
Deep breath in and out.
Moving down to the heart space and notice if there's any bunching here and that fascia,
The chest feel tight,
Does the heart feel constricted?
Are we feeling tender here in our body and in our energy?
Deep breath in,
Deep breath out.
Moving down to the belly.
Again,
Notice if you tend to pull your belly in,
In a society that truly values sometimes to a very artificial space,
A tucked in tummy.
Allow your belly to be calm.
Let go of any tension or contraction here.
Allow life to move in and out.
Deep breath in,
Deep breath out.
Moving to your hips,
Notice if there's any tension in the hip flexors or around the lower back into the piriformis and the lumbar.
And just sending your breath and your energy here to ground and root in with the earth beneath you or the pillow.
Deep breath in,
Deep breath out.
Sending your attention down to the knees.
And as we sit here,
Notice that the knees stick up if there's tension here,
If there's this desire to want them to fold deeper to the earth.
Just allow them to be where they are,
Let go of a need to achieve anything.
Allow your hands to set calmly on them.
Deep breath in,
Deep breath out.
And finally down to the ankles.
Notice if there's any tension here,
Flexion in the toes.
And a deep part of presence is acceptance.
Allowing ourselves to accept what is happening in the body at this time,
What's happening in the breath and the mind.
And if the mind begins to wander,
Bring it back to the sensations here,
The physical form,
Tune in to the sounds near and far.
Just allow yourself to settle in here to silence and stillness for some time as I let my voice trail off,
Be with self.
And instead of filling that space with thought,
Come into breath awareness.
And simply be focusing on the breath moving in and out of the nostrils.
Or it could be a repetitive mantra in the mind of speaking to yourself saying,
I am breathing in,
I am breathing out.
I am breathing in.
I am breathing out.
But find a way to stay present,
To stay attentive.
And just allow the silence of my voice to wash over your body,
Your mind,
Your breath with ease.
God Bless.
And again,
If the mind has begun to wander,
Bring it back to the present moment.
Every moment is as extraordinary as we perceive it to be.
So there is always something occurring.
Just one moment when we lose presence,
There can be contraction,
Constriction,
The breath can become shallow,
The mind can begin to wander.
So bring things back into focus.
And just notice with every cycle of breath,
And the inhale and the exhalation,
If you're able to feel more support beneath you on the exhale,
If you're able to surrender to ground.
Notice if there is any anxiety or tension or stress that begins to trickle into the mind,
The body or the breath.
Repeating the words in the mind,
I am here.
I am present.
I feel my breath.
I feel my heartbeat.
I am observing and witnessing life as it moves through me.
I am listening.
I am observing life as it moves through me.
So we can really begin to see our experience as life being the dancer and we each being the dance.
Meaning that this isn't really our story that life exists as one,
That there is this collective connection and that our observations,
Our actions are just expressions of this dance.
Bringing one hand to heart,
One hand to belly,
Deep breath in,
Deep breath out.
Go ahead and bring the right hand to the left shoulder,
Left hand to the right shoulder and a hug or embrace and just letting the head drop in here for a moment.
And acknowledging here and anytime you lose sight of what's important that you will come back here in presence,
In deep empathy of yourself and your journey,
In self-love,
In patience and worthiness and all with the goal to stay present,
To not get lost in the past or the future but to stay right here in this moment embodied.
Embodied in every cell of your body every second of the day and if you fall out,
That you slowly find your way back in.
Always bringing yourself back home to your experience as it is in this very moment and knowing that if you ever get lost,
Then it just takes a moment of mindfulness.
Getting palms together,
Bowing into heart center and taking a moment here to say towards yourself for only you know your journey but taking into account one of the main things that takes you out of the present moment.
It could be family,
It could be finances,
It can be friendships,
Relationships,
A job,
A pet,
It can be challenges or childhood,
It can be expectations of the future.
Bringing into account one thing that brings you out of your presence and just repeating in the mind whenever blank begins to come into mind,
I will remind myself to breathe,
To observe and to be here now.
Whenever blank comes into my mind,
I will remind myself to breathe,
To observe and to be here now.
Thumbs between eyebrow center,
Bowing once again when we say Namaste.
