Hi,
It's Mar,
Welcome.
This is a short practice where we're going to sit together for just a few moments to create a little space to give ourselves some time to come away from the busy thinking mind and to reconnect back in with the body,
With the breath.
So allowing yourself to sit in a position that feels comfy but that you're not sleepy.
And if you haven't already done so,
Just gently closing over the eyes or keeping them at a low gaze on the floor below.
And as we settle we are going to just bring all our awareness down into the body.
Imagining the sense of a snow globe settling after it's been shaken and everything just starts to slowly settle down.
So sensing our awareness settling down from the busy mind into the body.
Taking a moment to be aware of anywhere we are in contact with the surface,
So that sensation of touch.
Maybe the feet on the floor,
The chair or the surface below us,
The hands on the lap,
Anywhere we can feel a physical sensation of touch.
And knowing that the mind will wander so many times,
That is just what the mind does.
It's doing its job,
So there's no need to give ourselves a hard time.
Just notice it and return it each time.
And that's a high five moment,
That's us waking up.
And as we sit here and settle into presence,
Starting to become aware of the sensation of breathing,
Of noticing how it feels to breathe.
Starting to notice where you're feeling the breath most prominently in the body.
Maybe it's the air arriving through the nostrils,
Or the movement of the breath in the chest,
Or that very subtle movement of the belly as it expands and contracts.
There's no need to do anything with the breath,
Just simply notice it.
Watch it as though this is the first time you have ever met with your breath.
Following the full inhalation,
The full arrival of the breath into the body,
Down to the lower belly,
And then all the way back out again,
Feeling directly into that sensation.
And allowing this sense of breathing to be our anchor to presence.
Our breath is always here to welcome us home.
And remembering again that the mind wandering is not us doing anything wrong.
And that each time we catch our mind wandering,
Which we will many,
Many times,
That is the practice,
That is the work,
And you are doing it.
Starting now to become aware of sounds inside the room,
Outside.
And as we draw this practice to a close,
Maybe just setting an intention to carry this stillness out into the rest of the day's activities.
And remembering that this place is always here waiting to welcome us back.
And in your own time,
Opening your eyes as we complete the practice.
