Welcome.
The beauty and grace of this moment right now is before you.
In the next few moments together we are going to truly honor the present moment.
So please find a comfortable position.
If you're seated in a chair or cross-legged on the ground,
Just make sure that you're sitting nice and tall to optimize the breath,
The movement of energy in the body.
And begin to breathe a little deeper and a little slower in through the nose,
Allowing the belly to expand,
And exhaling slowly,
Fully,
And completely.
And just focus on this breath.
Notice the sensation,
The temperature of the breath as it comes in,
And the temperature of the air that comes out.
Softening the body down,
Feeling the sit bones and thighs,
Any points of contact you have with the ground or the surface beneath you.
Feeling the steadiness,
This rootedness,
This sense of support.
And notice where your hands are naturally,
Whether they're resting on your thighs or crossed over in your lap,
And just allow them to be in a comfortable position.
And notice what you feel through the fingers,
The palms of the hands,
The connection,
Or the sensation of air moving through the room.
Bring your attention back to the breath.
As you inhale,
Feel the distribution throughout the body.
As you exhale,
Feel the release.
Notice the temperature of the room.
Notice the way that your body feels.
It may feel a little light or a little heavy.
There may be areas of tension.
Just notice and be with yourself fully now.
Now begin to tune in to the sounds.
Seeing it all that you hear nearby or in the far,
Far distance,
Just listen.
Listen and breathe.
Feeling if you can expand your hearing even more.
Now bring your attention back to the breath.
Inhale and exhale.
Take and release.
Feel the weight of your tongue in your mouth.
Feel the shoulders.
They may be soft and relaxed or a little tense and just notice.
Come back to the breath,
Filling all parts of the body and releasing fully and completely.
Now take a moment to just notice what you notice,
Pulling everything from the sensory world,
Paying attention to all the details,
Slowing down just a little more and focusing on this moment.
This moment.
This moment.
If your mind wanders,
Bring it back to the breath.
Feel the body and exhale mindfully.
Let yourself be here now fully in complete harmony with the present,
With whatever is.
Now,
Once again,
Tune in to any sounds in your environment.
Notice where your hands are positioned.
Feel the tongue in your mouth.
Notice how your shoulders feel.
And tune in to the weight of your body on the surface beneath you.
Take a nice deep breath into the belly,
Expand it throughout the body.
Exhale completely.
And gently blink your eyes open.
Allow a gentle smile to cross your face as you greet this moment fully,
Completely.
Thank you so much for practicing with me.
I wish you well.
