Making yourself comfortable and closing your eyes,
Either fully or partially.
Taking a few deep breaths.
Bringing your awareness to the person you are right now in this moment in your life.
Getting a sense of how you feel in your body.
Just being a little bit curious about who you are today,
Physically,
Who you are,
Who you are physically today.
You might be aware that there are some particular sensations you're having today.
Maybe you're feeling a little full in your belly from the last meal that you ate,
That's a sensation.
Maybe you're feeling the pressure of your bottom and legs on the chair,
Another sensation.
Maybe you're feeling the earbuds in your ears,
More sensations.
Without any need to narrate or comment on your experience,
Just noting some experiences you're having right now.
Maybe feeling the breath as you breathe in and release out,
Another sensation.
The sensation of your eyelids closed,
With your eyes are closed.
Noticing that sensation.
Bringing awareness to what it is to be you in this moment.
What tells you that you are in this moment.
Our past doesn't tell us that we exist,
Our future doesn't tell us that we exist.
Our experiences right now tell us that we exist.
How do you know that you are here now?
You And bringing your awareness to one of those sensations,
Maybe one where either you're feeling some discomfort right now,
Or you're feeling a noticeable absence of discomfort now.
Maybe a sensation that you're reasonably familiar with.
If you're often aware of your belly and your digestion,
You might like to bring your awareness to your belly.
If you're often aware of the sensation of breathing,
You might bring your awareness to that.
Resting your awareness on a familiar sensation.
One you have an ongoing relationship with.
Keeping your awareness in your body.
So if you notice your awareness going up into thoughts or words or history,
Bring your awareness back down into your body.
Getting a little bit curious about this particular sensation that you're having.
If this sensation could speak,
Could communicate with you,
What might it be saying?
Maybe it doesn't communicate in words,
Maybe it simply communicates in meaning,
In understanding.
This sensation in your body might tell you about some history.
What has happened in the past with this sensation.
Maybe give you a sense of what has changed over time.
Inviting this sensation to talk about any challenges and then any release that it might have felt.
So if it's your belly,
Your belly might tell you that it's a little bit uncomfortable to feel full right now.
That it's had this experience before,
That it knows that this experience will change.
What wisdom does this sensation have?
What can it tell you about its experience?
You might go back to five minutes ago,
It might go back to yesterday,
It might go back to five years ago.
What can it tell you about its experience over time?
And as much as you can,
Bringing your kind curiosity.
As if an old dear friend were telling you about their history,
About their experience.
You're listening without feeling a need to judge or comment or fix.
Just listening,
Holding space,
Being present.
As you listen to this old friend tell you about it so.
Inviting this sensation,
If it feels right,
To let you know of two distinct times when there were opposites in experience.
Maybe a time when there was a lot of challenge and then a time when there was no challenge,
Even some pleasure involved in the experience.
Inviting this sensation to recollect,
To reminisce about two distinct points in history that were very different from each other.
Listening with as much kindness and curiosity as you can.
Not telling this sensation what to communicate.
We're holding space,
We're waiting to see what this sensation has to say,
What it has to convey.
And if it feels okay,
Offering a little word or a little gesture of thanks to this sensation in your body for letting you know about itself.
Thanking it for this opportunity to learn from it,
To hear it,
To see it.
And then bringing your awareness once again to what's happening right in this moment.
So allowing this sensation in your body to release its storyline,
Release its reminiscing and simply be in this moment.
Maybe imagining you're keeping this sensation,
This part of your body company.
The two of you resting here together in this present moment.
Allowing this present moment to be as uncomplicated as it can be.
Allowing it to be as simple as it likes to be.
Noticing any thoughts,
Judgments or stories coming up in your mind.
Bringing your awareness back down to this sensation,
To this part of your body.
Treasuring this moment you have with this part of your body.
And if you like thanking this part of your body,
This sensation for the experience you shared with it today,
You might even let it know that you'll come back to hear,
To see,
To socialize with it a little more at another time.
And then expanding your awareness out to your whole body.
Gently becoming aware of the physicality of the rest of your body.
Moving your awareness all the way down your arms,
All the way down your legs,
Up into your head,
To the top of your head.
Maybe starting to move your body very slowly,
Very gently.
Getting in touch with how it feels.
When you're ready gently opening your eyes,
Maybe holding a soft gaze and just looking around the space that you're in right now.
Taking in the colors,
The light,
The shapes.
Then you stretch a sip of your drink.
You
