Safely Saying Hello To The Moment

In this 10ish minute recording, we connect with the senses to recalibrate our brains back into equilibrium. We learn how to use our own voice, our narrative, to be with the moment. We start with sight, then move into sound, and into other senses, curiously and playfully saying “hello” to each simple experience. Slowly gathering our attention, teaching ourselves that we can connect and be present with ourselves, that it’s safe to slow down to right now.
Note: My cat Pearl visits us in this audio with her meows!
Note: Because many meditations focus on breath, which can be hard for some folks, this rest does not center breath as a way to explore regulation

Transcript

So if you have an object that you want to hold on your rock or for me it's a shell or maybe you have a candle something that you like to hold on to great if not that's fine oh yeah it's like my hand is my fingers are like saying hello to this object which yeah is an interesting for me a way to connect and so maybe we'll just play with that a little bit going through the senses using that using that kind of narrative like what our eyes are saying hello to so maybe yeah we'll start look what or come around to the eyes and just letting your eyes notice what your eyes notice and as if your eyes were saying hello to the space that you're in and it might be like oh hello or hi plant or hi green or hi cat might be you might not go through that in your mind but you you're welcome to just in your own way say hello to what you're seeing in this moment and if it feels right for you you might also bring in some curiosity bring in some simplicity what is what are your eyes saying hello to in a simple curious way that feels right to to play with maybe it's a room you've been in a million times but just trying on this perspective that we're in it for the first time maybe there's something that you don't often bring attention to with your eyes and your eyes can say hello to something in this space in a in a newish way might even include if you want to see with your eyes your sitting body or your you're laying body just like oh yeah that's here too saying hello to the legs maybe maybe the floor maybe your feet or your legs on the couch or where your hands are placed and then if you want you can let the eyes closed we'll do the same thing with the sense of sound and if you want to have the eyes open that's fine for me it just is easier to tune in to sound when my eyes are closed so whatever is useful for you just the same kind of thing like what sounds are coming in that we can say hello to as if we're saying as if the ears are saying hello to sounds might be the sounds of your inner narrative it might be the sounds of something way down the street could be a sound you've heard many millions of times or or a brand new one I'll just be quiet for a little bit here and gently moving to the sense of smell and whatever the the nose seems to be saying hello to or or hi to moving into the sense of taste letting attention just meander curiously seeing what it's there to say hi to if you want you can gently let the eyes open to see where you're sitting body is again or you can just keep your eyes closed if they're closed and let's go right to the sense mechanism of touch of where your your body is touching whatever you had seen your body touching now we can move into feeling our body touching and whatever way is really simple and and easy for for you to notice to experience maybe there's a saying hi to some real familiar places of contact and maybe there's some saying hi to some new ones and before we pause today just letting giving yourself permission maybe to just let attention connect to any of the sense mechanisms whether it's sight or sound or taste or touch or maybe even a sixth sense something else that is here that's got your curiosity and you want to say hello to and I'll just yeah be be quiet here for a few more breath cycles if your eyes have been closed just start to let them gently come open and slowly we'll make our way back to the screen here