Let's begin by settling in.
Getting comfortable.
Turning your attention inward.
Letting thoughts go.
You might choose to close your eyes.
Or soften your gaze.
Really,
Take your time.
Settle into a position that feels supported.
Relax the brow.
Release the jaw.
Let your shoulders settle down your back.
There's nothing you need to do.
And know where you need to be.
I invite you now.
To connect with your intention.
For being here today.
You set aside time.
You clicked on this video.
Maybe thanking yourself.
For seeking out this resource.
And slowly start to bring your attention.
To your breath.
This lovely,
Reliable,
Involuntary behavior that our body just.
.
.
Does for us.
When we turn our attention towards it.
We can start to find the natural rhythm.
Savor the inhales and the exhales.
Feel the rise and fall.
Of the chest.
Perhaps the expansion of the rib cage.
Maybe some extra space throughout your torso.
And if during this exercise.
Your mind starts to wander.
Thoughts of a grocery list or an email you need to write.
Just notice them.
And return your attention back to the breath.
And may be back to my voice.
You'll get to those things.
Don't worry.
And now starting with the top of your head.
Start to notice.
Many sensations here.
Perhaps tension.
Maybe a lightness.
And whatever you notice.
Just letting it be.
Inhale.
And exhale.
Moving down the face.
Releasing the eyes.
Releasing the cheeks.
And perhaps settling on the jaw.
Again,
Noticing any sensation.
Any holding here.
Any effort to keep things together.
And just see what happens.
If even for a moment.
You don't have to.
Moving down to your throat.
Sending some breath there.
Just checking in,
Seeing how it feels today.
Moving down to shoulders.
Getting curious.
What burdens are you carrying today?
And perhaps imagine.
Taking at least one.
Off of your shoulders and setting it down to the side.
Don't worry,
You can pick it up again later.
But for now,
You're just resting.
And now,
Bringing your awareness into your chest.
Your heart center.
Feeling the gentle movement of your breath.
The rise.
The Fall.
And noticing any emotion.
Sensation.
Any neutrality.
All of it is welcome.
Guiding your attention to your belly.
Sending some breath there.
Noticing what it feels like today,
Right now.
Without needing to change it.
And as you rest your awareness in your body.
I want to offer you an image.
One you can gently hold.
A clear blue sky.
The true state of the sky is clear and blue.
You can think of your mind.
Like the sky.
In Buddhism,
The mind is often compared to the sky.
And thought.
Emotions,
Memories,
They are like the weather.
Clouds passing through.
Storms arriving.
Winds moving across.
So you might start to explore and get curious.
If when you experience a sensation,
A thought.
Or an emotion You notice it as weather.
In your body.
So what?
Does the weather.
Feel like in your body right now.
Is there any movement?
Tightness.
Warps.
Restlessness.
Just observing.
And if something feels like a storm.
You might gently remind yourself.
This is the weather.
This is temporary.
Just a storm passing through.
This is not who I am.
Continuing to breathe.
Inhale.
And exhale.
Letting your awareness stay grounded in the body.
Letting your awareness continue to expand.
Moving down into your hips.
Sending some breath there.
Down through your legs,
Your thighs,
Your knees,
Your calves.
All the way through the tips of your toes.
Expanding through your arms,
Down through your elbows,
Your wrists.
All the way through the tips of your fingers.
And now.
.
.
Expanding your awareness.
To include your whole body.
Breathing.
Sensing.
Allowing.
Grounded in a deep acceptance towards yourself and everything you might experience.
Even as the weather changes.
The sky.
Remains open.
Spacious Always a possibility of becoming clear and blue again.
You are not the storm.
You are not that critical thought.
You are not that wave of uncomfortable emotion.
You are the space in which all of it moves.
And when someone,
Something,
A thought,
An emotion,
Pulls you into that storm again.
That's okay.
Notice.
And return.
To the body.
To the breath.
To the knowing.
That the true state of the sky.
The true state of your mind.
Is clear and calm.
And as we begin to close.
Perhaps carrying this with you.
As you move through your day You're weak.
Moments where you pause and remember.
I am the sky.
I am not the cloud.
When you're ready.
Start to wiggle your fingers.
Wiggle your toes.
Maybe roll your shoulders.
Do some neck circles.
Maybe take a nice big stretch.
And inhale.
And exhale.
You can blink your eyes open.
And returning,
Bringing your awareness back to the room.
Thank you for practicing with me today.
