Welcome to this short centering practice.
Begin by finding a comfortable position.
If you've been sitting a lot today,
You may choose to stand for this practice or maybe to lie down.
Take your time settling in and once you find a comfortable position,
Start to notice your body.
Feel the support beneath the body holding you here and invite the body to settle into that support.
Now bring your attention to the breath and take a few slow intentional breaths in through the nose and out through the nose or the mouth.
As you inhale,
Feel the expansion in the chest and as you exhale,
Feel a sense of softening and letting go.
Welcome the environment around you,
The sounds,
The light,
The color,
And even noting sensation.
Air moving around your skin,
Clothing touching your body,
Just feeling what it's like to be here now in this environment and in this body.
Let your attention roam throughout the body,
Noting what's here for you.
Checking in with the current state of the body as it is right now.
Staying curious and open hearted,
Welcoming what's here.
You might notice areas of tension or ease,
Sensations of warmth or coolness.
Some areas of the body you may notice alertness and others you may notice fatigue.
Welcoming the current state of the body as it is right now.
Almost as if you were taking the temperature.
Now moving your attention from the physical body to the mind and noting the state of the mind right now as it is.
Observing qualities of the mind that are present.
Maybe the mind is very active.
Maybe it's feeling dull.
Perhaps there's a sharp quality here.
A sensation of fullness or spaciousness.
Noting the state of the mind as it is right now.
Now moving your attention from the mind to the heart.
Letting your attention rest at the heart center.
Noting and welcoming the current state of the heart.
Letting go of any desire to change or fix anything that's present.
And welcoming what's here.
Sensations of contraction or softness.
Maybe a sense of expansiveness,
Warmth or coolness.
Welcoming the heart as it is now in this moment.
You might notice emotions that are present.
Nothing needs to be done.
Just simply noting and welcoming what's here.
And now moving your attention to the whole body.
Welcoming your whole self,
Mind,
Body and heart as you are right now in this moment.
Welcoming your current state as it is.
Nothing to change or fix.
And as we close,
Note what's here now,
What might be rising to the surface.
Note any insights that have come to you during this practice.
And you might bring hands to the heart as a way to close.
Feeling a sense of gratitude for this opportunity to pause,
To check in,
To notice and welcome your current state.
And I thank you for being here for taking the time in your day to pause and practice self-awareness.
