Finding a comfortable position and gently allowing the eyes to close.
And on your own taking a few deep settling breaths.
Allowing to let go of the outside world.
Allowing your awareness to drop down into the body.
Noticing what it feels like to have a body.
Noticing what it feels like to be alive.
So maybe noticing temperature.
Areas of the body that feel warm.
Areas of the body that feel cool.
Maybe sensing the weight of the body,
The volume.
Maybe noticing tingling,
Buzzing.
Noticing different sensations as they rise and fall.
So we can be kind to the body,
Gently softening in the areas of tension or tightness.
Gently softening.
Maybe noticing the breath now.
What does it feel like to breathe?
Maybe noticing the contraction and expansion of the abdomen.
Maybe the rise and fall of the chest.
Or maybe noticing the sensation of air flowing in and out of the nose.
And so with each breath we can invite in a sense of ease.
Imagining the breath touching every cell with ease.
Just beginning to notice now what emotions are here.
Noticing what mood is here.
And trying not to judge what you notice.
Many and all emotions are welcome.
And so we greet our emotions as we would greet a friend.
Kindly.
Gently.
Trying not to change anything.
Letting go of the need to fix anything.
And allowing yourself to just be exactly as you are.
We witness as different emotions flow in and out of our present moment experience.
We notice as different sounds appear and dissolve.
We notice as different sensations come and go.
We notice the breath as it rises and falls.
All things flowing.
Such is the nature of life.
When we allow life to flow through us.
Instead of letting life happen to us.
We let it flow through us.
Accepting life's natural flow.
And so we can work with the phrase silently in the mind.
May I accept life's natural flow.
May I accept life's natural flow.
Gently softening.
May I accept life's natural flow.
So taking a few more conscious breaths here.
Sensing the body solid and whole.
Being held and supported by the ground.
Noticing sound.
Suddenly wiggling the fingers and toes coming back to the body.
Just gently coming out of practice and opening the eyes when you're ready.
