Welcome.
Finding a comfortable seated position.
We'll take a moment here to close the eyes.
Making sure we're sitting with their spine long and tall,
Allowing the shoulders to roll back and down,
Chin parallel to the earth.
And with eyes closed,
We'll start off by taking a few clearing breaths together here.
Inhaling,
Fill the lungs.
Open the mouth,
Exhale side out.
Inhaling again.
Audible exhale release.
Inhale,
Fill the lungs.
And exhale side out.
Now sealing the lips.
Continue breathing in and out through the nose.
Start bringing your awareness to your breath.
Noticing as the breath naturally moves in and out through the nose.
And then shifting our awareness to the senses.
We'll start off by noticing any sounds that you hear.
Noticing the sound of my voice.
The sound of your breath.
Maybe notice the sound of your heart or any other sounds in the background.
Simply practicing,
Practicing and observing them for what they are.
As you continue breathing,
Shifting your awareness to your site.
Noticing what it's like to see with eyes closed.
Noticing the stillness and the darkness that lies with eyes closed.
Noticing the stillness that you see with eyes closed.
As the eyes rest softly in their sockets.
As you find a sense of stillness within the eyes.
Shifting over to our smell.
Just noticing any smells in your immediate surroundings.
Maybe you can smell the breeze of the air.
Just noticing any smells that come naturally to you.
No seeking or searching.
Just simply being with what is.
Just noticing here.
And as you continue breathing,
We'll switch over to taste.
Just noticing any taste that you have in the mouth.
Maybe it's the taste of your saliva.
Whatever you last had to drink.
Whatever you last had to eat.
Take a moment here to sit with the notice any tastes in the mouth.
And then switching over to anything that we feel in the physical body.
Maybe you noticing the subtle breeze on our skin.
Noticing the points of contact with the earth.
Noticing our bums sitting against the ground or a seat.
Noticing our feet making contact with the earth.
Noticing the warmth of our hands.
Noticing any other sensations that we feel on the skin.
Just taking a few more moments to notice any other sensations that you feel in your physical body.
Noticing any subtle shifts in your breathing quality.
Noticing what it feels like to be fully in your body.
Noticing any shifts or changes in the quality of your mind.
Sitting with the state of being that you've cultivated for as long as it suits you.
Always remembering that you have the ability to come back to your breath back to your physical body.
Using the soundtrack whenever is needed or making time throughout your day to sit and to tune in to your five senses.
Coming back home to your breath and to your physical body.
Thank you for making the time and may you have a blessed day.
