And now let's begin our practice by finding a position that feels supportive and good for our bodies.
And just becoming aware of your body,
Noticing where it is in the room,
Making note of the points of contact between your body and the surface beneath you.
Just bring yourself into this moment,
And then into your body.
Just by observing how your body is feeling right now in this moment,
Without judgment,
Just noticing how does my body feel right now.
Then checking in with your mind,
Once again without judgment,
Just noticing what thoughts are crossing my mind right now.
And now your heart,
What's happening in my heart in this moment.
Noticing every moment is a different experience for your body,
For your mind,
And for your heart.
And that's okay,
It's beautiful actually.
Now together we'll take five big mindful breaths.
So inhaling,
Noticing the air moving in through the nose,
Down the throat to the lungs.
And exhaling,
Following the air as it leaves the lungs,
Moves up the throat and out of the nose.
And doing four more deep mindful breaths,
Allowing yourself to be completely immersed in the sensation of breath.
And two more deep breaths,
Nothing else existing except for the sensation of breath,
And allowing your breath to be smooth and effortless.
And now noticing the moment through what you hear.
What sounds can you hear?
Notice the sounds that are near,
The sounds that are far,
And the sounds that are all around you.
And now experiencing this moment through what you feel.
Maybe how your clothes feel on your body,
Or the temperature of the air.
So experiencing this moment through what you feel.
And now noticing the moment through what you smell and taste.
And now either by opening your eyes and gazing around,
Or by looking within,
Notice what you see.
What do you see around you and within you?
And now be in this moment right now,
Experiencing this moment through your senses,
Through what you feel,
What you hear,
What you see,
Knowing that this moment will never experience again.
It will never be here again.
So witnessing its beauty and its magic by slowing down and being present,
And now returning to your breath,
Breathing in through the nose and out through the mouth,
Reawakening and closing your meditation practice.
