Find a comfortable seat where you can lengthen your spine.
Hands could rest on your lap.
Take your time here to adjust comfortably.
So feel free to roll the shoulders back a few times.
Shift the head from side to side.
Just anything to make yourself as comfortable as you can.
When you're ready,
Close the eyes.
Take your time to arrive.
Begin to welcome and notice how you're feeling right here,
Right now.
Notice how your body's feeling physically,
Energetically.
Notice your mind.
Notice your thoughts.
Welcoming however it is that you're arriving right here,
Right now.
Feel is welcome.
Soften the forehead.
Soften the eyes.
Soften the jaw.
Feel the support beneath you.
Notice its bones rooted into that support,
Lengthening up crown of head,
Reaching the sky.
Taking this time ready to receive your practice today.
Taking this time just for you,
Tuning inward,
Tuning in,
Simply observing with no need to change in any way.
And welcoming everything that's coming up for you right here.
We'll use the breath to anchor back down.
And so whenever you notice your mind starts to wander,
Which it does so naturally,
So effortlessly,
Guide your awareness right back to the breath.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Noticing the air as it enters through the nose.
Noticing the temperature,
Noticing the sensations,
Being here with the breath,
Your life force.
Breathing in and exhaling out.
Remaining open to whatever shows up for you.
No need to change it in any way,
Simply be with what is arriving.
All is welcome.
Realizing if your mind has wandered,
Notice where it's gone.
Gently with kindness,
Guide it back to your breath.
Beginning to observe your internal world,
Your internal landscape,
Checking in and noticing.
Breathing in and exhaling out.
Notice if you've rolled the shoulders forward,
See if you can roll the shoulders back,
Keeping the back nice and tall,
Bringing awareness to the breath.
Coming back to your breathing.
There's no right or wrong.
Everything is welcome.
Breathing in and exhaling out.
Observing what's coming up for you in this stillness.
Realizing whatever it is,
The opportunity to present itself to you.
Simply being a witness to your experience right here,
Right now.
Right here,
Right now.
Right here,
Right now.
Right here,
Right now.
Right here,
Right now.
Breathing in and exhaling out.
Breathing out.
Breathing out.
Let's take a few moments before closing the practice.
Breathing in gratitude for this time,
For this space,
For this opportunity to go inwards,
Turning into the breath,
Turning into your inner experience,
Gratitude for welcoming it all.
If you'd like,
You can take the hands,
Place them together right in front of your heart's face,
Sealing your practice today.
And may the merits of your practice permeate through the rest of your day,
In all your interactions and all your moments and all your experiences.
Namaste.
