Welcome friend.
I invite you to take a seat,
Whatever that might look like for you in this moment.
A cushion on the floor,
A chair,
Your bed,
The couch,
Wherever you might be.
You could do the standing as well.
Just to take a moment to reset,
Connect,
And find yourself again in this presence,
In this moment of place and time.
Take a moment just to be.
I invite you to find something in your current space that you find pleasant.
It could be something you can see,
Something you can smell.
There might even be a memory that pops up.
Take a moment and just focus your attention on this item,
This moment,
This thing that you find pleasant,
And take in what it is that brings you that pleasure.
Or even if there's something neutral,
Just something simple to draw your attention to for a moment here.
Helping bring you fully into this space and this time right here,
Right now.
Now I invite you to soften your gaze and begin to shift your attention inward.
Begin just to notice the movement of your breath as it comes in through your nose,
Inflating your lungs,
Expanding your chest and belly,
And as it releases again.
Just noticing the qualities of your breath in this moment.
Is it shallow?
Is it deep?
Is it easy?
Not looking to change anything?
Just to see what's happening right now.
Thoughts will come and go.
Just let them.
Try not to get caught up in any one thought that comes through.
If you notice that your focus is wander,
Gently return it back to the breath.
Just watching,
Inhale and exhale.
Aiming to stay present in this moment while knowing that we are human and our minds will wander.
They will create thoughts.
This is their job.
That's what they do.
It's okay.
Just allow it to happen.
See the thoughts.
Let them go.
Return your focus gently to your breath.
Watching the inhale and the exhale as it naturally occurs.
We'll stay here for a minute or so,
Just watching the breath,
Connecting in with ourselves with this moment.
Each inhale and each exhale happening on its own in its own perfect natural rhythm.
We'll stay here for a minute or so.
Watching the inhale and exhale as it naturally occurs.
Watching the inhale and exhale as it naturally occurs.
We'll stay here for a minute or so.
We'll stay here for a minute or so.
Continuing to follow the breath.
Inhale,
Exhale.
A few more rounds.
Knowing that this is something that is always with you,
That you can come back to anytime you need to.
Pause for a moment.
Ground,
Reconnect with yourself.
Reconnect with this moment.
Just coming back to the simplicity of following the breath in and out of the body.
I invite you to begin to wiggle your fingers,
Wiggle your toes a little bit.
Coming back,
Fully present in this moment.
Focus on the space around you,
Taking a moment just to look around and take things in.
Taking this fresh look at what maybe you see every day.
Coming back fully present,
Aware and ready to take on the next moment.
I hope you found this practice useful and it has been an honor to be a guide for these few minutes.
I wish you a beautiful rest of your day.
Take care friends.
Let's chat again soon.
