Hello everyone.
I invite you to find a comfortable seat.
Perhaps switch off your phone or turn off notifications.
Ensure that nothing will disturb you in the next few minutes.
Maybe close your eyes,
Take a breath in and with an exhalation give yourself permission.
For the next few minutes simply be here,
Be curious,
Be willing to listen,
Feel,
Explore and welcome,
Welcome these moments.
And as you settle in with your eyes closed and with your body still,
See what draws your attention first.
It may be certain thoughts,
The quality of those thoughts.
It may be emotional state.
It may be sensation in your body and the thoughts that you are having about this sensation and those emotions.
It's like you're simply directing your attention and checking in what's here right now without trying to improve it,
Fix it,
Change it,
But rather welcome it.
Become aware of it,
Notice it and then make an intention to be with what is right here for the next few minutes.
And you may notice that thoughts may come and go.
Certain emotions may appear,
Certain sensations in your body may start coming forward.
You may start noticing that something is pleasant or unpleasant,
A desire to change something or kick something.
You may start notice sleepiness,
Drowsiness,
Boredom or flow of energy and excitement and impatient.
And you allow everything to be.
Everything is here for a reason.
Your only intention is to be present for it,
Aware of it,
Maybe mentally label the experience or maybe watch it evolve,
Transform without being lost in it and without allowing this experience to own you.
It's like you're taking a seat of an observer.
You're watching this whole orchestra of life unfolding in front of you,
Within you,
Even outside of you with sounds,
With smell in the room.
And yet you allow yourself to be still and steady,
Sensing your breath and feet on the ground.
And you know that deep down you're calm,
You're present,
Aware.
Everything else just ripples on the surface of water,
Of your consciousness.
And you are in charge,
You are in control of your mind.
And as the time passes by,
You notice the urges of moving,
Of checking your phone,
Of checking that email.
You notice all of that too.
And yet you're making a choice not to be possessed by those urges,
But rather you're seeing them evolving and then dissipating,
Transforming into the next sensation,
The next thought,
The next emotion.
The only thing that's present and constant is the flow of your breath,
The weight of your body on the chair,
The connection of your feet to the floor.
In your own time,
I invite you to open your eyes.
Take a deeper breath,
Perhaps change the posture,
Stretch,
But also again notice how does it feel to come out.
And maybe set intention.
What's your next thing going to be?
How do you want to feel?
What's important?
And with that,
Thank you.
And I'll see you next time.
