Welcome,
I'm Fiona.
Please find your comfortable seat sitting on a cushion or a chair.
Just take a moment to locate yourself,
Noticing the sensation of the air brushing your skin,
The ground beneath you,
The contact points between your body and the earth,
Feeling the presence of Mother Earth,
And noticing the space around you.
Be aware of any sounds,
Light,
The temperature,
If you're in coolness or heat,
Warmth.
Just allow yourself to be in touch with what's happening,
The moment to moment experience.
Bring your awareness to the physical body,
Noticing any sensations.
You may feel openness in one part of the body and pressure or tension in a different part of the body.
Relax your attention.
We simply pay attention to the physical body,
The most tangible part of the body,
Noticing any tactile sensations,
And noticing the felt sense of being here residing in the body.
The sensation may be pleasant or unpleasant or neutral,
Not analyzing,
Not judging,
And just relaxing and releasing.
And stay with the experience.
Bring your awareness to the movements of your breath.
You may feel the lungs expanding and contracting with the inhalation and the exhalation,
The lungs inflating on the inhale,
Deflating on the exhale.
You may notice the chest and the belly rising and falling with the in-breath and the out-breath.
You may notice the coolness of the air moving in through the nostrils and the warmth of the air moving out through the nostrils.
And be in touch with the movements of the breath.
Notice how it feels to be alive in the body,
The enlivened,
Embodied presence.
Taste and be in touch with the fullness of the moment.
And stay open,
Attentive,
And curious and relaxed.
We're simply aware of what's happening,
The moment-by-moment experience with no judgment,
Just warmth and gentleness.
And when you caught yourself drifting away,
The mind is somewhere else,
And simply bring your mind back into the body,
Return and relax.
Relax into the body,
Into the moment,
Become alive again.
Stay relaxed and alert.
Goodor.
As we stay in the body,
Notice if there are any emotions,
Feelings.
The emotions are not good or bad.
Just be in touch with what's here.
Allow emotions to move through the space of the body.
And when we stay with the emotions,
We're cultivating the capacity to host the emotions.
The attitude is gentleness,
Warmth.
Accepting ourselves where we are.
Bring your awareness to the breath.
Become aware of the wave-like movements of your breath.
The body rising on the inhalation,
Softening on the exhalation.
Noticing any tactile sensations in your body again.
Extend your awareness to the space around you.
Noticing sounds.
Light,
Temperature,
Smell.
