Welcome.
Take a moment here.
Notice where you are.
You don't need to close your eyes for this practice.
In fact,
You may want to keep them open.
You don't need to sit in any particular way,
And you don't need to become still.
Simply allow yourself.
To be here.
In whatever way feels comfortable for you today.
Perhaps begin by looking around.
Without searching for anything in particular,
Just let your eyes notice the space you're in.
Colors.
Shapes.
Light.
Shadow objects around you.
And perhaps allow your eyes to find one thing they enjoy resting upon.
Something beautiful.
Familiar.
Interesting.
Or simply neutral.
Let yourself look at this for a little while.
For these few moments,
Perhaps,
Let your attention rest here.
And then perhaps notice another thing.
Something you hadn't noticed before.
You are here.
Now you might allow your attention to move towards sound.
Noticing what you can hear.
Perhaps something nearby.
Perhaps something farther away.
You don't need the sounds around you to disappear.
You don't need the world to become quiet.
Simply notice.
What can I hear from here?
And if listening doesn't feel particularly supportive today,
Let your attention return to something you can see.
There is always choice here.
Perhaps,
Now,
Notice where your body is being supported.
The floor beneath your feet.
The chair beneath you.
The bed.
The Sofa The Earth.
Whatever is holding some of your weight right now.
You don't need to scan your body,
Nor search for a particular feeling.
Just notice the places where something beneath you is already providing support.
Perhaps press your feet gently into the floor,
If that feels good.
Or move them.
Stretch your toes.
Shift your shoulders.
Let yourself change position.
Comfort doesn't require stillness.
And now perhaps notice the temperature of the air.
The feeling of your clothing.
The warmth or coolness of your hands.
You might notice your breathing.
There is nothing you need to change about it.
Your breath can simply continue in its own way,
Or leave the breath entirely,
And return to the room.
Look around once more.
Notice something familiar.
Something that tells you where you are.
And perhaps ask yourself,
Is there anything here that feels supportive to me?
You don't need to find something.
Simply notice what your attention is drawn toward.
Maybe it is the chair beneath you.
A window.
A familiar object.
A sound.
The light.
Ground.
The possibility of moving.
The knowledge that you can choose where your attention goes next.
And if nothing here feels particularly comforting,
Perhaps you can simply notice something neutral.
A wall.
A shape.
A color.
The floor.
The sky.
Something that asks nothing of you.
You are here.
Not yesterday.
Not yet tomorrow.
Here.
And being here does not mean that everything has to feel peaceful.
It doesn't mean that everything is resolved.
It doesn't require you to feel differently from the way you feel.
It is simply a way of noticing.
This is where I am.
And perhaps this is what is here with me.
Take all the time you need.
Move,
If you'd like to move.
Look around.
Listen.
Let your attention rest wherever it feels easiest to place it.
And before you continue with your day,
Perhaps notice one thing you would like to remember from this practice.
A sound,
A color,
A sensation of support,
A movement.
A place your eyes rested.
Something you discovered about yourself.
You can return to any of these whenever they feel useful.
Not because they must make everything better,
But because sometimes,
Having somewhere for your attention to land.
Can be a comfort too.
You are here.
You are here.
Namaste.
