Welcome.
So find yourself a comfortable position where your spine is nice and tall and you feel supported and you can relax.
Take a nice deep breath in.
Exhale with a big side,
Just let your shoulders drop.
Letting go of any stress or tension.
Two more sweet,
Slow,
Deep breaths in.
And letting go on the exhale with a haaaaa.
Just one more,
Letting your breath draw your attention into your body.
And having that real intention of letting go as you exhale.
As you find yourself here,
Let your attention start to rest on the sounds around you.
Just noticing the sounds near and far,
Arising and then disappearing.
Just imagining that life is a song and all of these sounds are all parts of the song arising and dissolving.
And you're just watching them,
Just listening to the song of life as it is in this moment.
Not trying to fix or change any of it.
Just allowing it to come and to go.
Noticing with your attention how similarly the breath comes and goes of its own accord without your effort.
Just noticing the rise of the inhale and the softening on the exhale.
And just naturally happening without your effort.
Allowing the breath to continue just as the sounds around you continue.
Bringing your attention to sensations in the body and just noticing how these two arise and disappear.
They may be here for a moment or for a longer time but eventually those two will pass and change.
So bringing your steady,
Uninvolved attention to just notice whatever sensations are present in your body in this moment without getting involved in them.
Just letting them be.
Nothing to fix and nothing to change.
Nothing to create and nothing to imagine.
Noticing how in the same way that the sounds and the breath and the sensations in the body come and go the thoughts also arise and disappear.
No thought is more important than any other.
You're just noticing this stream of thought energy coming and going without trying to push it away,
Without trying to stop it,
Without trying to get drawn in.
Just noticing thoughts passing through just like the sounds in the song of life.
And all of these arising and dissolving impressions are like waves on the surface of the ocean.
And you are the ocean.
Your attention is this ocean of awareness.
So gradually allowing yourself to float down,
To drop down,
To rest in to this ocean of awareness that you are while the play of thoughts and sounds and sensations happen on the surface.
Just letting everything continue and continuing to drop down underneath the play of impressions and sensations.
Dropping into this pure attention which has no agenda.
And you might start to notice a vibrancy,
A quiet joy or peace or feeling of relaxation as you let yourself rest into the depths of this aware presence,
This pure attention.
Nothing to do,
Nothing to change or fix,
Nowhere to get to.
Just this field of aware aliveness.
Every time a thought or an impression comes to get you,
To hook you in,
You just notice it's just another thread in the song of life and you are the field,
The ocean of awareness.
Noticing and letting it pass.
So for a few more moments or for longer if you have more time,
Allow yourself to rest here.
Nowhere to go,
Nothing to create,
Nothing to do or undo.
Just to experience this sense of your own presence,
Your own attention and awareness and rest into that.
You might feel bubbles floating up to the surface as you release energies or stress or impressions held in this nervous system.
Just let that happen naturally without your effort or concern.
And when you're ready to return,
Taking a few deeper breaths into the body,
Noticing and feeling the body expand as you inhale and soften as you exhale.
Noticing that you have a body but you are not the body,
You are the presence that is within the body.
You are this awareness,
This attention,
This field of love and peace and joy.
Beautiful.
And then deep breath into the heart center,
Exhaling.
Thank you so much for taking these few moments to find your center,
To nourish yourself.
I am many blessings for the rest of your day.
Namaste.
