Enjoying the refuge of now,
Take a moment to make yourself comfortable either in a seated or lying down position.
Make any needed adjustments,
Positioning your body in a way that feels natural and good.
Close your eyes or soften your gaze.
I invite you to take a deep breath,
Bringing in fresh oxygen and fully filling your lungs.
Then ever so slowly take a long breath out,
Exhaling,
Letting go all that you breathed in.
Again,
Take a deep fulfilling breath in and a slow long release out.
Notice how you are connected to different surfaces,
Your feet touching the ground or your cushion,
Perhaps the feel of your toes touching fabric or floor,
Your hands to your sides or touching your legs,
The feeling of air between your fingers,
Your bottom of your body supported by the seat cushion or the floor,
Your head being cradled if you're lying down or in a seated position,
Your head floating up as it stretches your back,
Neck and shoulders.
As you are connected in many ways,
You also have your own edges,
You have your own perimeter,
Your borders around areas that are just you.
You are the navigator as to how much to invite outside connection into your edges.
Your body is your vessel,
It is your holder,
Your protector,
It insulates your heart,
It has skin to wrap protectively around your sensations,
Your nerve endings,
Your blood flow,
Your beating heart and your gut feelings.
Feel the amazing flow of all that bodies do.
Feel the circulation from the heart to the major arteries of your body.
Feel the connection between your heart and your gut.
Feel the movement of the digestive centers.
Feel the varying temperatures within the body.
Feel the head connect with the heart.
The wisdom of this connection is bi-directional.
Notice the natural pull of gravity.
Feel it grounding your feet,
Your body,
Your brain,
The pull toward the floor or ground below,
The force of the earth steadying you and connecting to you.
Gravity is always here to remind you of your steadiness,
Your stability,
Your connection.
Notice your breath as you breathe naturally in and out.
Experience its rhythm.
It may seem like an ocean current in its sound and its movement.
As you follow the flow of your breath,
Let it be your safety and protection.
It takes you back to what really counts.
Again and again,
It takes you back to that which is right now.
It takes you back to that which is here.
It takes you back to that which is the present.
Let the breath help to shed away all the things that are part of not being in the present.
Let the breath help to shed away all the things that are not part of now.
Feel the currents of your breath.
Dance around your heart.
Invigorate your lungs.
Refuel your brain.
Fill your senses.
Innovate your vital organs.
Utilize these next moments of silence,
Continuing to follow the flow of your breath,
Enjoying the refuge of now.
My voice will return after several minutes.
When you are ready,
Come back to the sound of my voice.
Slowly expand your awareness to your whole body.
Slowly let a little light into your eyes and when ready,
Fully open your eyes.
Experience movement in your fingers and your toes.
If you are reclining,
Curl over to the side to slowly help you sit up and finally expand your awareness to the space around you,
Moving on to your next intention.
Thank you very much for your participation.
