Welcome.
Let's take a few moments to settle into the space you're in and just arrive right here,
Right now,
Together.
Wherever you are,
Find a comfortable position that might be seated or lying down No right or wrong here,
Just whatever feels best to your system now.
Let your eyes close if that feels okay.
If not,
You can soften your gaze somewhere in front of you.
Start by noticing each point where your body connects with the surface you're resting on.
Give it a little more attention than you're used to.
Really notice.
What sensations are there?
Is it hard?
Soft?
Is there heat or coolness?
What's it like when you let your awareness move around to the different points of contact?
Remembering that there's no need to change anything.
It's very automatic and very human to want to control our experience,
Push away the parts that are uncomfortable.
But often it's actually the resistance to our experience that causes the most discomfort of all.
What happens if we just let it all be here,
Exactly as it is,
Just for a couple minutes?
Nothing else to do except notice and allow it all to be just as it is.
Now bring your attention to your breath.
Notice how your breath is moving in this moment.
Where do you feel the breath more clearly in your body?
Maybe in your belly,
Chest,
Throat,
Or nostrils.
Just notice.
Sometimes when we bring our attention to our breath,
Especially if we're new to the practice,
It might feel like the breath gets tighter.
It might feel like it gets a little harder to relax.
This is totally normal.
If that happens for you,
Just notice it.
It will soften soon if you give it the space to do so.
Now bring your attention to the tip of your nose near your nostrils.
As you inhale through your nose,
Laser focus your attention in at the sensation happening right there.
What does the air feel like as it flows in through your nostrils?
As you exhale through your nose,
Keep your attention at that same spot.
What does the air feel like as it flows out?
Is there a difference in sensation?
Maybe in temperature?
Even if it's super subtle,
See if you can stay with the full cycle of one breath from start to finish.
Inhale and exhale.
When your mind wanders,
As it will,
See what it's like to celebrate yourself every time you notice it and just gently come back to the breath.
Come back to the body.
What an incredible neural pathway you are building each time.
The ability to return to the present moment through awareness of the breath and the body.
We're not trying to get anywhere or achieve any certain thing.
We're just practicing being with what's already here.
It's impossible to do this wrong.
As you continue to breathe,
You can stay there at the tip of the nose or see what it's like to let your attention move to other places in the body.
Where in the body is your attention being drawn to right now?
See if you can stay curious.
Not needing it to be any different than it is.
Just by taking this time,
You're practicing something really valuable.
You're telling your nervous system that it's okay to slow down.
That it's safe enough to feel.
Let's take two more breaths together,
Letting them be really satisfying,
Whatever that looks like for you.
Maybe they're really deep and slow.
Maybe you let out a sigh on those exhales.
Don't think too much about it.
Just let it happen.
And when you're ready,
Start to bring some gentle movement back in.
Wiggle your fingers and toes a little bit.
Maybe take a stretch with the arms overhead.
Opening the eyes in your own time.
Thanks for practicing.
See you soon.
