Welcome to your practice.
Find a comfortable seated position with your feet on the floor.
Feel free to prop your body up with any pillows so that you can sit upright without working too hard.
Notice what it feels like to come to a seat,
To slow the body down.
Notice what you are bringing into the space,
Sensations in the body,
Feelings,
The rush of your day,
Imagining the energy of the body like a snow globe,
Slowly settling,
Allowing your awareness to travel all the way down to the soles of the feet,
Securing them to the floor,
Feeling into the ground beneath you,
Noticing where you feel your body in contact with the couch or the chair,
Imagining those surfaces rising up to meet your body,
Holding you up and supporting you in the space,
Allowing your awareness to rest with the breath,
Where you feel the breath move through your body,
Maybe you notice the belly or the chest rising and falling with breath,
Maybe you notice the cool air moving in through the nose or the mouth,
As you breathe in,
Feeling the expansion through the whole circumference of the body,
As you breathe out,
Watching everything soften back to center,
Bringing your awareness now to the sounds in the space around you,
Noticing how sound moves into awareness and out of awareness,
Noticing how easy it feels to allow the sound to move through,
How the mind becomes curious of all the variations of sound,
Without attachment,
Without grasping,
Noticing how the sound changes,
As the sounds move in and out of awareness,
Playing with this simple mantra,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Now it's like this,
Notice how it feels in your body to pay attention to sound,
To breath,
To all things in a state of flux and flow,
Allowing things to enter awareness and leave awareness,
Staying open and soft,
As you feel ready,
Draw your awareness back to the soles of the feet on the floor,
And the feeling of the body on the couch or the chair,
Noticing your body in space,
And the quality of your experience in this moment.
When you feel ready,
Slowly blink the eyes open and closed a few times,
Seeing if you can keep your gaze soft,
Taking in the space with fresh eyes,
Taking a moment to express gratitude for yourself,
For showing up,
For playing in awareness.
Thank you for spending this time with me.
