Welcome to your practice.
So I invite you to find a comfortable position.
Have a fidget,
Have a stretch,
Do whatever you have to do to get comfortable.
Spine upright,
But it certainly doesn't have to be rigid.
And then gently close your eyes.
And take a moment to simply be still,
Perhaps for the first time today.
Something so simple can often be really quite challenging.
But just be still.
And bring some awareness to the contact that you're making with the chair beneath you.
Your feet touching the floor,
Your hands in your lap.
Just noticing that moment of contact.
And if you find any tension or resistance to it,
Just use the exhale to soften into it,
Just as much as you can.
And then becoming aware of any sensations you might have in the body in this moment.
Any tingling,
Any energy,
Vibration.
Parts might feel numb,
There might be some areas of discomfort.
Or even parts that already feel quite soft and open.
Not trying to change anything or push anything away,
Just observing.
Now becoming aware of any emotional qualities that might be there today.
And again,
We don't want to label them as good or bad.
Get annoyed at ourselves that we might be feeling a certain way.
Just want to witness them.
Just want to observe them with a bit of space,
Rather than getting swept up with them.
And now noticing what your mind is doing.
Is it busy chasing thoughts or wrestling with them?
Or does it feel quite calm and quite grounded already?
Just observing what's there.
And then shifting your awareness now to your breath.
And just noticing that rising and falling sensation.
As you inhale and exhale.
And then just taking a couple of deep breaths in through the nose and releasing through the mouth.
Before you gently blink open your eyes.
Let's come back into the space once more.
And thank you for sitting with me today and I'll see you next time.
