Welcome,
I'm Fiona.
Find your comfortable seat,
Perhaps sitting on your cushion or your chair.
The first invitation for our practice today is to relax.
Noticing any part of your body you're holding tension and consciously relax that part of your body.
And soften your shoulders,
Your face,
Your jaw and relax the space between your eyebrows.
And pay attention to the out breath.
With each exhalation let go and soften the body more.
On the out breath let go and soften.
And feeling the sitting bones rolling down to the earth.
Noticing the weightiness of your pelvis.
Feeling the whole lower part of the body,
The hips,
The legs,
The feet,
Sinking down to the earth.
And receive the energy from beneath you.
Feeling the support of the earth.
And bring your attention to the lower belly.
And noticing the belly rising and falling with the inhalation and the exhalation.
The belly rising on the inhale,
Softening on the exhale.
And bring your awareness to your chest.
Allow the chest to open.
And the breastbone lifting up towards the sky.
So we feel alive in the body.
A sense of residing in the body relaxed and alert.
When there's a balance between feeling relaxed and alert,
And the mind is steady,
The stability of the mind.
And when the mind is steady,
We notice the quality of the mind is spacious,
Awake.
And the mind is knowing.
Knowing what's arising,
Knowing what's moving through the space of the mind.
And we were fully residing in the body,
Noticing any tactile sensations.
What's touching your body?
What's being touched?
As we pay attention to the sensations and still keeping that balance of relaxed and alert state of mind.
There's a sense of wakefulness,
But not hyper-vigilant.
We're just here,
Softening,
Relaxing and awake.
And learn to be with the body,
Be with the feelings.
And noticing the changing nature of the feelings.
You may feel sad in one moment,
And excited in the next moment.
And there's nothing to do,
No analyzing,
Not judging,
And just be with whatever is here.
Dropping in,
Be with the body,
The heart and the mind.
And be in touch with the intrinsic nature of the mind,
Which is luminous,
Spacious and open.
Accepting our experience as it is.
So let go of any expectations.
Noticing the rhythm of your breath.
And noticing your whole body experience.
Your whole body experience and be fully alive in your body.
Thank you.
Namaste.
