Starting with your eyes open and beginning with a comfortable seated posture in a chair or on the ground.
Whatever is comfortable for you.
Beginning by feeling all of the places in which your body,
The skin is in contact with the chair or the ground that's supporting you.
Perhaps feeling the balls of your feet,
Your heels,
Your toes against the ground.
Whatever part of your body is supporting your frame.
If at some point your mind wanders that's really okay.
Just notice where it's gone and return to the guidance of my voice.
Now allowing the eyeballs to soften,
Perhaps dropping the eyeballs back a bit into the sockets and allowing the eyes to slowly scan around the room.
Taking in your surroundings,
Noticing colors,
Textures,
Light,
Shadows.
Noticing what feels pleasant in your body to look at.
And observing in your body how do you know this feels pleasant?
Where in your body are you getting feedback that you're looking at something pleasant?
Giving yourself space and time here to really inquire what are the sensations in my body that tell me that I'm looking at something pleasurable that I enjoy.
And perhaps if you're not observing pleasant sensations today,
Seeing if you can identify neutral sensations.
And now shifting from the outside to the internal landscape of your being.
Perhaps allowing the eyes gently close or softening the gaze or finding a spot on the floor or wall to soften your gaze as you look inward.
And with your sense of inner watching awake,
Noticing where you feel the breath in the body.
Just noticing it without trying to change it or control it.
Noticing the sensation of the air at the tip of the nose at the nostrils.
And observing the expansion of the belly,
The release of the belly as you breathe in and breathe out.
And when your mind wanders,
Just notice where the thoughts,
Where the narrative has gone.
Maybe that's the future or the past or perhaps it's a criticism or judgment of yourself or this process.
It doesn't matter,
Just notice and as much as you can honor that the mind may be trying to protect you here or have an old pattern here and then return to the breath.
Every return to the breath is connecting with your inner constant.
It's because the breath is always present,
Always breathing.
Now shifting away from the breath and briefly checking in with your emotions.
Noticing emotions and if you can,
Trying to name the emotion.
Well there's sadness or anxiety or frustration or joy.
Whatever it is,
That's okay.
Holding gently any emotions that may be present for you and honoring your experience in this moment without trying to change it.
Now letting go of emotions and returning to your breath.
Finding that gentle ebb and flow,
The rise and the fall of the belly.
And then perhaps if you're willing,
Placing your hand over your heart or the belly or somewhere else that feels comforting.
Feeling the sensation and the texture of your hand against your body.
Feeling the comfort of your hand.
And then feeling the density and the texture that is your body against your hand.
Really noticing your container here,
Your body.
Feeling its solidity,
Its permanence,
Its stability,
Its fiercely compassionate presence.
Perhaps seeing if you can observe the heartbeat,
The pulse of your life force here that's really working hard for you and thanking your body.
Now shifting from the internal landscape back to the outside.
Maybe re-engaging your active sense of sight and gently opening the eyes.
Taking in light and shadows,
Colors and shapes around you.
Noticing your surroundings and feeling your body being held and supported by whatever you're sitting on.
Feeling your feet,
Feeling your legs.
As you perhaps begin to bring in some gentle movement or stretching into your body,
Thanking yourself for spending this time checking in and holding space for yourself.
Remembering that you can do these mini check-ins as a way to honor your experience at any point throughout your day.
