BONG Welcome to your mindful moments where these small micro-moments make a huge difference.
And today we expand our awareness to become more full.
As you sit,
Close your eyes and fill your body with your awareness.
Let your attention go anywhere in your body.
Filling your body with awareness.
And press your feet into the earth,
Your legs into the earth,
And lift your back up towards the sky.
Take a breath into the belly and allow the skin and the muscles around the shoulders and back to drop down towards the ground.
Imagine this experience of being in this body becoming more interesting,
More potential for sensation and experience.
And through our breath we can experience our innate fullness.
This beautiful awareness constantly shows up as the life-giving flow of the breath.
And this is beautiful because in life we try to get that fullness by taking things from the outside in.
And instead here we drop down into our center and we become full from the inside out.
And with a subtle smile on your face,
Sense this overflowing fullness showing up as the life-giving breath.
This poignant fullness no matter what is going on around.
And feel your breath moving in all directions.
This three-dimensional breath.
Feel where the breath dances in your body.
Now as you breathe in,
Your diaphragm lowers and reveals room for the breath to go in and down into your body,
Into embodiment.
Into full awareness of what it's like being in your body.
So as you breathe in,
Feel or imagine your breath move in and down.
And as you breathe out,
You again get taller from the inside.
Feel your breath out and up as though releasing through the top of your head.
The breath out and up to linger a couple of inches above the top of your head.
Feel your breath move in and down.
Out and up.
The breath in and down into awarenessing your body.
Out and up to float and dance just above the top of your head.
Now as you breathe in and down,
Out and up,
Take a pause at the two places where the in and out breath arise.
A pause after the inhale,
In and down pause.
And out and up pause.
And not a moment of holding the breath as control,
But just filling these points with silent awareness.
A momentary suspension like you're floating in a cloud.
In and down pause.
Out and up pause.
And this poignant pause to abide in your inner fullness.
Now imagine if your breath had a color.
What color would it be?
Pick a color.
Make it shiny like liquidy.
And as you move with your awareness,
Feel the color-filled breath move in and down.
Out and up.
This luminous liquid breath flowing.
In to the body to expand awareness of your body and fill it up and out.
To spread and dance just above the top of your head.
In and down and out and up with your breathing.
We'll add another element,
Matching a mantra to the breath.
And you can say these words in your head.
So hum.
I am that.
I am that that is full of life beneath all the layers of thoughts and feelings.
All of these things still announcing themselves.
My personality,
My likes and dislikes.
And beneath all of that I am that.
I am that essence.
That awareness.
So as you breathe in and down,
So.
As you breathe out and up,
Hum.
The color-filled breath moving in and down.
So.
The liquid breath out and up.
Hum.
Remain fully absorbed and gently attend to the breathing,
The color,
The mantra.
We'll add another element,
A hand position,
A mudra.
You may move your hand up and down with your breathing if it supports your being absorbed in it.
If something like that feels natural.
Otherwise,
Place the tip of the thumb to the tip of your first finger.
Slide the first finger down to the root of the thumb.
The first finger at the root of the thumb.
And then let your hands rest here.
Choose as many or all of these elements,
Breath movement,
Color,
Sound,
Hand position.
To fully capture your attention.
And gently attending to these things.
So.
So.
So.
So.
Welcome back.
Feel your body and what it's like to be you now.
Reflecting on anything that has come up,
Any thoughts or insights.
And take a deep breath in.
On your out breath,
Maybe stick out your tongue all the way.
Re-softening the jaw.
And with a subtle smile on your face,
Sense the space around you.
Sense your presence in this space on this planet.
And we all grow in our knowing of ourselves as full from the inside out.
