Sitting in a comfortable position,
Legs uncrossed,
Hands resting.
Close your eyes.
Notice your posture and how you're sitting.
Make any slight adjustments you need to become more comfortable.
For the next 10 minutes there's nowhere you need to be.
There's nothing you have to do.
So give yourself permission to be here.
You're here to train your mind and body to be more centered,
More adaptive,
More present in life and more present for this day.
Begin by becoming aware of the breath moving your body.
Breath is flowing in through your nose,
Into your tummy and chest.
Breathing life and energy into every cell and every tissue of your body.
Allow yourself to be inspired,
To be moved by your own breath.
And notice that you're not thinking about how to breathe or even trying to breathe in any particular way.
Recognize that the breath works instinctively.
All you have to do is follow it.
And as you connect to your breath,
I invite you to be open to anything that arises.
Be it sounds,
Thoughts,
Sensations in the body.
Can you welcome them?
These distractions are providing you the perfect conditions to rewire your brain for presence.
Every time you notice a distraction,
Acknowledge it,
Unhook and come back to your experience in this moment,
You're strengthening the high-level pathways in your brain and weakening those responsible for fear and stress.
So there's no need to resist distraction or thoughts in any way.
Simply,
As soon as you realize you've forgotten your breath,
Say effortlessly,
Come on back.
And as you continue to sit here following the breath,
You might like to expand your awareness outwards,
Outs to the very edges of your body,
The air around the body,
Maybe moving your awareness into the external world,
Any sounds traveling through the air.
What's the And you can stay connected to the sounds around you or you can let go completely now and allow your awareness to rest with no particular focus,
Allowing your awareness to expand in all directions at once.
Complete allowing,
Complete non-doing,
No effort,
No focus.
And as you rest here in awareness,
You might like to bring to mind a clear intention for today.
How would you like to be in the world today?
And what is a deep personal wish or desire that you hold for yourself?
Allow yourself to connect,
To feel your life as if this was already a part of you.
Breathe it in and then let it go completely.
As we come to the end of this practice,
Notice how you're feeling.
Remember,
Whatever your experience was,
Whether you felt agitated,
Dull,
Anxious,
Peaceful,
It doesn't matter.
There was no ideal state we were trying to achieve.
We were simply trying to be with ourselves,
To be with our experience in this moment,
To be open and accepting of whatever life throws at us so we can deal with it with more grace and more skill.
Have a wonderful day.
