So today you're going to get a chance to settle into the moment with yourself,
Not be swept away by past memories or future moments and allow yourself to come back and settle right here,
Right now into what is.
You can begin by feeling the presence of your own body.
Your body can only ever be in this moment.
And as a wonderful support for grounding yourself and connecting to what's happening right here,
Right now,
Allow yourself to settle into the seat.
Let the eyes close gently or find softer gaze.
And it's also okay to practice with your eyes open.
Take a couple of big and big breaths that loosen your diaphragm that allow your belly to become soft.
And the breath to feel less labored or flat.
You can breathe in through the nose and you can also release through the mouth.
Feel your body settle more and more with each exhalation.
And letting the breath find the rhythm now that's easy and natural.
And you feel the weight of your body pressing down through your sit bones.
Feel the spine extending tall toward the sky.
Invite the muscles in your body to relax.
And take some time to just breathe in.
You need to think on the analyze,
Just let the breath be in its own natural state.
You might find that the mind engages and wants to jump to conclusion or the next moment.
Something other than what's happening right now.
Mind yourself and bring yourself gently back.
There's nothing to it too and it's okay to be.
Allow yourself to be with this fullness of each half of the breath.
The inhale,
The exhale.
This inhale,
This exhale.
Practicing to be present with the fullness of each breath.
Being present is a practice of bringing fullness to each moment in your own life.
This is where you are.
This is what's happening right now.
Allow this breath to be free from your distraction and immerse yourself in each moment as it comes.
This breath,
This moment.
This inhale and this exhale.
Whatever arises,
Whatever emotion arises,
This moment.
It's like the color of the blank screen of your life.
There is no wrong,
No right in this moment.
There simply is just this.
Feel free to return to the support and groundedness of the chair.
End of this practice all throughout the day.
Thank you for listening.
Have a beautiful day and loving presence.
