Take a moment and find your comfortable seat.
Sitting tall,
Inviting a slight lift through the center of the spine,
The lower half of your body,
Your seat,
Steady,
Grounded.
Feel your bones getting heavier and heavier,
Your soft tissue surrounding the bones,
Resting free of holding or tension.
Feel the muscles free of tension,
Soft and loose,
Over and under the bones.
Trace in your mind the outline of your form,
From the head all the way to the feet.
Now begin to feel your natural breath,
The breath already flowing through you,
Already happening.
Simply let your awareness meet your breath.
Allow the breath to come to you and follow its natural ebb and flow.
Follow the natural breath for a few more moments,
The breath soothing you,
Holding you.
Continue to stay connected to the unhurried breath that is constantly supporting you.
Now begin to notice your mind,
Thoughts moving in,
Out,
And through.
Let the thoughts,
Whatever they are,
Come and go,
Like you are watching cars drive by on a road.
Letting the thought come and go,
Passing by.
No need to jump in the car,
Just see the cars,
See the thoughts.
Watching the thoughts,
With a detached awareness.
Then gently turn your attention now to your feelings in this moment,
Your emotions.
Simply notice what you are feeling right now,
A particular mood for example.
Just take a moment to acknowledge this emotion or mood at this time.
Simply be present with it and notice.
Moving one step deeper now to notice that part of you that has been the witness,
The one who has noticed the body,
The part of you that has noticed the breath,
The feelings and emotions.
And rest there in the witness,
The part of you that has been witnessing.
Resting in the witness.
Now allow your body,
Your mind,
Your being to feel very expansive,
Like a cloud that's slowly dissolving into blue sky.
Clouds dissolving into clear blue sky.
And as you expand,
Notice bliss arising,
The bliss within you that has always been here.
Feel yourself filling with your own bliss.
Be here with this bliss,
Giving yourself permission to experience bliss.
And now gently begin to come back into your breath,
Feeling breath rising and falling.
Begin to deepen your breath,
Noticing your energy shifting,
Wiggling your fingers and toes,
Stretching the body in any organic way.
Joining the palms together in front of your heart in Anjali Mudra.
We bow the intellect of the mind to the wisdom of the heart.
And when you feel ready,
Slowly open your eyes.
Namaste.
