Welcome,
I'm Fiona.
Find your comfortable seat where you feel relaxed and alert.
Feel the points of contact between your body and the earth.
Feel the sitting bones rooting down to the earth,
Perhaps the knees in contact with the floor.
Feel the support of the earth beneath you and the earth energy rising from the pelvis all the way through the spine,
Into the chest and the crown of your head lifting up towards the sky.
Soften the shoulders,
Let the chest be soft,
Belly be soft.
Noticing the inhalation and the exhalation and the felt sense of the breath.
The chest and the belly rising on the inhale,
Softening on the exhale.
You may feel the whole body expanding on the inhale and softly hugging to the center on the exhale.
As you inhale visualize you're taking fresh nourishment from the space around you and as you exhale let go of anything that doesn't serve you anymore,
Releasing anything that you don't need to the ground beneath you.
As you inhale gathering the energy from the space around you and as you exhale let go.
Noticing the state of your mind.
You may notice the mind is calm and quiet or perhaps the mind is busy restless.
Knowing that there's no good or bad state we just come to in contact with what's here,
The mind state.
Noticing what's going on with gentleness.
And so we can relax about what's happening.
You you you you the mind is somewhere else and just be aware how long you were gone.
Maybe it was a stretch of time for a while.
Maybe it was just a few moments.
Just gently bring your mind back into the body,
To the breath.
Return and relax with the attitude of gentleness.
You you Again if you notice your mind is away,
Just gently bring your mind back into the body,
Noticing the felt sense of the body.
If there's any tension in the body and allow the tension to dissolve with your exhalation.
So the exhalation let go releasing and grounding and bring some lightness to the body so you can lighten up.
Up patiently in your body and be willing to know and to investigate what's really here,
Here.
You investigate without analyzing and just be in touch with the felt sense.
What else is here?
You Inhale gather the energy,
Exhale is releasing and grounding and relaxing.
And bring your awareness to the space around you again,
Noticing any sounds.
Listen to the sounds in your inner environment and the outer environment noticing any light colors and shape.
You you
