So settling into your seat.
Just relaxing into your body.
And allowing the mind to start to slow down a little.
Taking a few deep breaths here.
Just inviting in a sense of calmness with the inhale.
And a sense of letting go with the exhale.
And setting an intention to be present.
Present and accepting of each moment as it arises and presents itself.
Just sitting with your body,
Your mind and your practice without judgement or expectation.
Just pure awareness.
And just letting go of any control over the breath.
Just allowing it to move in and out at a comfortable,
Natural rhythm.
But following the path of the breath as it moves into the chest.
And just becoming aware of the ribcage as it moves up and down.
And allowing your focus to arrive at the heart centre.
Just visualise breathing into the heart.
And experience any sensations that feel present here.
Perhaps an expansion or contraction.
Maybe a sense of heaviness or lightness.
And maybe just for a moment allowing the bondages of the heart to unravel and the rigid edges to soften.
Allowing them to soften into a smile.
An inner smile,
Right at the centre of the heart.
And as you draw the corners of that smile upward,
The smile extends out through the chest,
Drawing the corners of the ribcage up.
That inner smile radiating through the torso.
And perhaps you can connect with different sensations here.
Maybe tingling or vibrating.
Of openness or softness.
Or even just a little hint of peace or joy.
And if those thoughts pull your attention away,
Just smile at them.
Accept them and let them drift away just as easy as they came.
And are drawing your attention to the energy through the arms.
Perhaps they're feeling heavy.
Or maybe the tension is melting away from them.
Hands resting gently in the lap.
And draw your attention down to the hands.
Perhaps feeling the sensation of heat,
Pressure.
Maybe even fizzing or tingling.
Just merely the sensation of being alive.
Of aliveness in the body.
And don't forget about that inner smile that we're creating.
That inner smile that starts from the heart,
Radiates through the torso.
Through the arms and the hands.
And now into the hips and into the legs.
What you're experiencing here is the joy of the present moment.
So just accept with an open heart.
An open curiosity.
And whatever arises and presents itself.
Moment to moment.
And as you take that inquiry down through the legs and into the feet.
Feeling the connecting parts of the body with the seat beneath you.
Maybe just ask yourself,
How does it feel?
What sensations are arising here?
Where do I feel the aliveness in the lower half of my body?
And remember whatever you feel here.
Try not to grasp or cling to any pleasant sensations.
Nor react to or become aversive to any unpleasant sensations.
Just be with whatever arises.
With a kind and open heart.
With an understanding that whatever arises will soon pass.
And now draw your attention to the face.
To the plumpness of the lips and the soft touch as they press together.
And gently relax the tongue,
Peeling it away from the roof of the mouth if that's where it is.
And draw that smile,
That beautiful smile from the inner depths of your body onto the mouth.
Allow it to radiate outwardly and rest on the lips.
And just notice how corners of the lips rise up to meet the corners of the eyes.
And the magic of that smile permeates the whole of your face and the whole of your being.
Breathe into it.
Breathe into this present moment.
And as you breathe into the entirety of your body,
Bring your awareness to all the sensations throughout the body as they arise and dissolve moment to moment.
And feel that aliveness that runs through you like a current.
And as you breathe into this present moment,
Bring your awareness to all the sensations throughout the body as they arise and dissolve moment to moment.
And I'm bringing the palms together at the chest,
Drawing the thumbs to the sternum.
Inhale to draw length up the back of the spine through the crown of the head.
And then as you exhale,
Just bowing the chin toward the throat.
And taking a moment here to send out gratitude for your practice,
Gratitude for the gift of this present moment.
Gratitude for acceptance of each moment as it arises and dissolves.
And taking this sweet spot of peace and harmony and taking it with you into your day.
Namaste.
