So finding yourself in a comfortable seat,
Comfortable position,
Maybe moving your body a little bit,
Shifting,
Making any adjustments that feel good for you.
Closing your eyes if it feels okay.
And then gently scanning your body to notice if there are any parts of your body where you're holding unnecessary tension.
And sending an invitation to yourself that it's okay to relax.
Maybe sending some breath here.
Softening your face,
Your eyes.
Inviting your shoulders to relax and your belly.
Noticing if there are any other places where you can invite your body to relax,
Maybe your hips,
Your thighs.
Softening your hands.
And as you soften,
Notice if there are any shifts in your body.
As you invite physical relaxation,
What else might you notice right now?
And we're going to begin to explore our body and our breath and noticing what feels pleasant or okay to you right now.
So gently bringing your attention to your breath at your belly.
And you don't have to change your breath,
You can breathe your normal rhythm.
Maybe you place one or both hands on your belly.
And begin to notice the sensations of your belly as you breathe.
Maybe you notice a rise and fall of your abdomen.
Maybe you notice sensations of being full or hungry.
And notice if there's any part of your breath at your belly that feels good to you,
That feels relaxing or easeful or soft.
And remember,
If it if it doesn't feel pleasant,
That's okay.
And just notice whatever sensations or experience you're having.
And try to extend some gentleness and kindness to yourself.
And slowly taking your time beginning to shift your attention up to your breath at your chest.
You might place a hand on your heart or your chest.
And again,
Without changing your breath,
Just noticing what sensations you experience here.
These are a part of your inhale or exhale that feels okay to you right now.
And if there's something that feels pleasant,
You can savor that and appreciate it.
Maybe you notice the temperature,
The pace.
And slowly begin to shift your attention up to your breath at your nostrils.
Noticing perhaps the breath coming in and out the tip of your nose.
Maybe you can feel your breath on your upper lip.
Maybe you can feel your breath on your lower lip.
And allowing your breath to be gentle and not forced,
Just as it is right now at this moment.
And is there a part of your breath at your nostril that feels pleasant to you?
And if so,
What is it?
Is there a part of your breath at your nostril that feels pleasant to you?
And if so,
Spend some time exploring it.
Noticing it as if you've never really noticed your breath before.
Being really curious.
And choosing one of these places where your breath feels the most pleasant to you.
At your belly,
Your chest,
Your nostrils.
Or maybe you tune in to the experience of your whole body breathing.
A feeling of expansion and contraction.
Energy tingling throughout your limbs and torso.
Sometimes I imagine my body as if it's a balloon.
Breathing in and getting bigger as I inhale.
And deflating as I exhale.
Choosing one of these places where your breath feels the most comfortable to you.
At your belly,
Your chest,
Your nostrils.
Or the experience of your entire body breathing.
And allow your attention to focus on this part of your breathing body.
The parts of your breath that feel okay and comfortable.
Noticing all the movement of life,
Even in this moment of stillness.
And when your mind becomes distracted,
It's okay,
It's normal.
You can notice it with kindness and gently bring yourself back to your breath.
To your anchor.
To this place that feels okay right now.
And if you've noticed,
You've tensed up.
Inviting your body to relax.
Starting over.
Maybe reconnecting with your body by placing a hand on your heart,
Your belly.
And noticing if you've wandered again.
Always have the opportunity to return.
Return to your body and return to your breath.
This moment.
Noticing what feels okay and comfortable to you.
Gently releasing your focus on your breath.
Maybe taking a deeper breath here.
Noticing your body sitting.
Is there a place in your body that feels at ease?
And gently scan to see a place that feels pleasant right now.
Maybe it's your hands,
Your feet.
Maybe it's your heart space.
And there might be aches and pains.
But maybe you still can find a place that feels okay.
You can rest your attention for a moment here.
And again,
Gently releasing your attention on your body's sensations.
Maybe taking a deeper and fuller breath again.
Taking a moment to think about something that you're grateful for right now.
Taking a moment to extend that gratitude to yourself for showing up.
For taking the time for yourself.
Extending that gratitude towards the others here in the call.
For those that might be practicing virtually in another space.
Extending that gratitude to all others doing really important work in the world right now.
The healthcare workers.
The frontline therapists and doctors and nurses.
People who work in the grocery stores and pharmacies.
The sanitation workers.
Many people out there really taking care of us and each other.
If there's anyone else you'd like to thank,
Please take a moment to do so.
And if there's anyone that you'd like to thank please take a moment to do so.
If there's anyone that you'd like to send some healing or safety or goodness to you can do so too.
And please know that all of us are sending that goodness to each other's loved ones.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Gently allowing your focus to expand.
Noticing the sounds you hear.
The feeling of your body sitting on the chair.
Opening your eyes whenever you feel ready.
Beep.
Beep.
Beep.
Beep.
