If you feel comfortable closing the eyes or softening the gaze and take a minute now to notice how your body feels.
Not judging,
Not trying to fix or change anything,
Just scanning your body to notice any spots of tension or tightness or perhaps also noticing any places that feel soft and relaxed.
And let's start with a few slow deep breaths,
Tracing the breath in through the nostrils,
Down the throat,
And into the lungs and belly,
And following the same path backwards,
Up and out,
In and down,
Up and out,
In and down,
Up and out,
And then bringing your attention to the sense of hearing.
What is the most distant sound you can hear?
Focus your attention on that for just a moment,
Not judging the sound as good or bad,
Not doing anything with it except noticing.
Then bring your attention a little closer,
Identifying the sounds that you can hear within your space.
Again,
Not liking or disliking any sounds,
Simply noticing that they exist.
And then one step closer.
What is the closest sound you can hear?
Maybe it's the sound of your own breathing or your heart beating,
Not judging,
Just noticing.
And then open your field of awareness to hold all three points in your attention.
The sounds furthest away,
Those within the room,
And those closest to you.
Not doing anything with this information,
Not judging as good or bad,
Just noticing.
And then become aware of the awareness itself,
Aware of the part of you who is witnessing these sounds.
This still point is your core,
The natural state of calm that you carry within you everywhere you go.
All around you is a symphony of sounds,
Life happening in stereo,
And you sit in calm,
In the center of it all.
In this magical space of inner stillness,
I invite you to set an intention for today.
Maybe it's to be present,
To be open to receiving new information,
To give yourself grace as you navigate life's stresses.
Whatever feels right for you,
Let that intention settle into your heart space right now.
And before we end,
I invite you to scan your body again quickly,
And just notice how you feel now in comparison to how you felt before we started.
Deep breath in,
Long exhale out.
And when you are ready,
Opening your eyes.
Thank you for sharing this space with me.
