Welcome.
Take a moment,
Pause and find a comfortable place to let your body and your mind rest Feel free to let your eyes softly close if this feels alright Before we begin,
Feel free to use this time and space to take a deep,
Full breath if it feels good,
Perhaps to help your mind and body settle into the here As we begin our practice,
See if you can guide your attention to the touch of your back against the chair Notice the sensation of gentle pressure against your back Notice if you experience a sensation of temperature or perhaps texture You might become aware of thoughts or emotions ebbing and flowing,
Coming and going within your mind See if you can acknowledge the presence of these experiences without engaging in their content Just notice it is simply a thought or an emotion,
An experience We don't need to push these experiences away or hold onto them We can simply notice the presence of these experiences Leave them as they are and gently shift our attention to a different place Gently and softly guide your attention to your breath See if you can notice and trace where your air is flowing in your body You don't need to change or shift your breath at all Just notice it as you breathe in Notice the cool air flowing in As you breathe out,
Notice the feel of the warm air flowing out See if you can be present with the air as it flows in and out If your mind and your focus travels elsewhere,
It's okay Notice that it has travelled and see if you can gently guide it back to your breath See if you can stay here for a moment,
Resting your attention on the breath When you are ready,
See if you can gently guide your attention to the sound On your next exhale,
Voice the mantra or in your mind Let's do this once together Here we go For your next 3 breaths at your own pace,
See if you can rest your focus on the mantra om Noticing the sound that it makes or the presence of the mantra in your mind If your focus travels,
Notice that it has travelled and gently guide it back Now,
When you are ready,
Pause to feel your feet solid and secure on the ground or to notice the feel of your body seated or lying down If it feels comfortable,
Slowly open your eyes and notice the sights around you I'm honoured to have gotten to practice with you today and I send you all of my warmest wishes as you take your next step into your day
