Welcome,
Welcome,
Welcome.
In today's practice we'll be pausing for presence.
We often spend our time craving the past or the future.
The only moment we have is now.
This is a practice to bring you back into alignment with the present moment.
Sit comfortably,
Comfortably.
With your neck straight,
Your back upright,
Notice the relationship with your body in space.
If you feel comfortable and safe to do so,
Gently close your eyes.
As you come into stillness,
Sense that you're pausing,
Arriving in presence.
With gentle attention,
Notice the state of your body right now.
Take a full deep breath and release it slowly.
Slowly enough that you can feel the sensations of the exhale.
As your breath moves through your chest,
Your throat,
Your nostrils.
Now allow your breath to resume its natural rhythm.
Sense that you can soften,
Feeling gravity,
The earth supporting you.
Notice in this simple presence,
Without judgement,
The state of your body now.
Warm,
Cool,
Ease or tension.
Notice too the state of your mind and heart as it is.
Bracing or quiet,
Joyful or sad.
Let mindfulness hold it all.
Be aware that you are here.
Notice that you can become present in the midst of whatever is going on for you.
Whether it is pleasant or whether there is pain or tension or worry.
Mindfulness notices and relaxes around it all.
With a spacious and kind presence.
Notice what is present now and take a couple of minutes to relax with it.
All right.
You.
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