For today's practice,
We're going to be present with our experiences in this moment.
We will welcome anything comes to our minds,
Pleasant or unpleasant feelings,
Thoughts or body sensations.
We welcome them all and notice them with openness,
Curiosity and kindness and without judgement.
So let's practice together.
Please find a comfortable place to sit with your spine straight and relax.
Like tree reaching for the sign.
Let your eyes close if it's comfortable for you.
Leave them open with soft gaze if it's more comfortable at this time.
Take a moment to check in and notice how your mind and body feel right now.
Take a few deep breaths in and breathe out gently.
Welcome whatever comes to your awareness at this moment.
Just sit in now and notice what is present for you.
Notice it with kindness and curiosity.
Nothing to do,
Nowhere to go,
Nothing to change.
Stay present at this moment.
Grasping nothing,
Resisting nothing,
Just letting be.
Allow your experience to be as it is right now.
Whatever your mind wonders,
Simply bring your attention back to your breath and to the anchor point of your body.
Maybe your belly or your chest or your nostril.
Breathing in and breathing out.
Nice and easy breath.
Let your body breathe itself.
When any sensations,
Images,
Feelings or thoughts come to your mind or your body during this practice,
Simply notice them without judgment.
Name them,
Tame them or let them pass.
Now bring your attention to your body,
The weight of your body sitting.
Notice your hands on your lap.
Check for any sensations.
Notice your feet on the floor.
Check for any feelings or sensations.
This time,
Gently bring your attention back to your breathing.
Come back to this moment.
Come back to center.
Bring your awareness to the room you are in,
The chair you sit on.
Whenever you are ready,
Gently open your eyes and finish this practice.
Thank you.
