An invitation today into present moment awareness.
Being within the present moment can often be a difficult space to enter when you are stressed or occupied by stories of the mind.
You may choose to be seated or lying down for this practice.
Gently closing the eyes or softening the gaze and then drawing the breath in through the nose on an inhale and out through the mouth on an exhale.
As you start to settle in,
Just inviting you to begin to notice yourself where you've chosen to land by feeling that support beneath you as you're lying or seated.
And as you continue to come into this practice,
Drawing the breath in through the nose,
Following the breath down the base of the spine,
Rooting you in this moment.
And as you exhale,
Releasing the breath from the mouth and softening the front of the body.
That's it.
Just beginning to fully land into the practice.
And when you're ready,
Taking the breath in through the nose again,
Inhaling and rooting that breath into the base of the spine and releasing the breath through the mouth on an exhale and softening the front of the body.
Continue to allow the breath to be your anchor and your center as you bring your awareness into the body.
Is there any part of the body that may be calling for your attention today?
Is there a sensation present,
A temperature,
An emotion,
Or even a numbness or a disconnection?
Just noticing whatever is here or not here.
As we begin to deepen this practice,
I'll invite you to continue to find a pace of breath that feels good for you.
And perhaps on your next inhale,
Drawing that breath and your awareness all the way down to the tips of your toes on an inhale,
Bringing the breath all the way down and then bringing your awareness to the bottom of the feet,
The tops of the feet and the ankle,
The back of the calves,
The front of your calves,
The knee and kneecap,
The front of the thighs,
The back of the thighs,
The front of the pelvis,
The back of the pelvis,
The low belly,
Up near the ribcage,
Up near the ribcage,
The back of the torso,
The front of the chest,
The shoulders,
The backs of the shoulders and shoulder blades,
The tops of the arms,
The front and back of the forearms,
The wrist,
The top of the hand,
The palm of your hand,
All the way to your fingertips.
I'm bringing your awareness to the front of the throat,
The back of the neck,
The top of the spine,
The base of your head,
Your jaw,
Cheekbones,
Cheekbones,
Top of the head and noticing the whole body as it is seated or lying down here,
Drawing the breath in through the nose to the tips of the toes and on an exhale,
Allowing the breath to travel all the way up the pout through the mouth and releasing.
And as you sit here with full body awareness,
Inviting you to bring your breath and your attention to the heart center,
Perhaps placing a hand on your heart and just noticing the hand as it lay upon the chest,
Perhaps taking a few intentional inhales and exhales into this heart space.
And as you do this,
Noticing the temperature of the space,
Sensation within the space,
Emotion,
Or anything else that may be here.
And with your awareness here in the heart center,
It feels good to you.
Inviting in the color green within the heart center to light up,
Even if only a flicker of light,
Trusting and allowing yourself to be open to receiving the light of the heart chakra energy.
Noticing this beautiful green color as it rests within the heart.
And with each breath,
Being open to allowing that energy to expand as you sit or lie with yourself here,
Letting this energy of green melt through the chest and expand down the arms,
Dripping down the front body,
Down the torso and into the pelvis,
Lighting the way as this heart centered energy envelops the body.
All the way down the legs and to the tips of the toes,
And then back from the heart space through the throat and neck into the face and head until the whole body is lit in the energy of the heart.
Just letting this green aura cover the body in its light as you sit or lie here in this present moment,
Inviting you into being accepting and open to receiving,
To being present with yourself.
And as you allow yourself the next few minutes of this practice,
Just sitting here with what is most present,
Whether that is an emotion or a sensation whether that is an emotion or a sensation or sensations or something else.
Just being here without the need to change or control the experience,
Using the breath in through the nose and out through the mouth to hold you and what has or has not risen today.
And when you are ready,
Slowly coming back into your space,
Noticing any sounds in the room,
The temperature,
And by bringing your awareness back into the body as you are seated or lying down,
Noticing that support beneath you,
Perhaps taking a few intentional inhales and exhales,
And opening your eyes only when you are ready.
I hope you have enjoyed this practice.
Thank you for listening.
Namaste.
