Welcome.
Are you sitting comfortably?
Take a moment to arrive with your eyes open.
Take a deep breath and then release everything on the exhale.
Again,
A deep breath and release.
One more time.
Breathe in and let go.
Now,
Gently close your eyes.
Focus on the parts of your body that are supported by the surface you sit on.
Take a moment to feel your weight.
Feel the sensation of pressure where your body touches the world.
Take a moment to be grateful for how gravity grounds you.
Now,
With your next in-breath,
Shift your attention to your surroundings.
What do you hear?
What do you smell?
What other sensations arise while focusing on what is around you?
What do you feel?
What do you feel?
What do you feel?
What do you feel?
What do you feel?
What do you feel?
Now,
With your next in-breath,
Shift your attention to your body.
How does your body feel?
What is present in your body?
What do you feel?
Now,
Starting from the top of your head,
Slowly scan the sensations and what is present in each part of your body.
What do you feel?
What do you feel?
Now,
With your next in-breath,
Let go of any focused attention and just be present to what is.
If a thought arises,
Know that it will pass.
If an emotion arises,
Know that it will pass.
If a sensation arises,
Know that it will pass.
You are not your thoughts.
You are not your emotions.
You are not your sensations.
Whatever arises,
Just come back to being present to what is.
Now,
You are not your thoughts.
Now,
You are not your thoughts.
Now,
Gently become aware again of your surroundings.
Whenever you feel ready,
Open your eyes.
Now,
