Pausing.
Allowing.
And noticing.
So inviting a pause by simply bringing your awareness to the sensations within your body.
Maybe resting your awareness down on the sensations between your feet.
And whatever they're in contact with.
Feeling your body in contact with the chair.
The contact between your hands and whatever they're resting on.
Maybe bringing your awareness to the sensations of breathing.
Just for a couple of rounds.
Noticing the in-breath.
Noticing the full length of the out-breath.
So pausing.
By noticing the sensations.
In this very moment.
The allowing begins by checking in.
What's the quality of your mind right now?
Bringing lots of curiosity.
And friendliness.
To your noticing.
How is the internal weather?
The feelings.
The emotions.
The moods.
Just having a moment to give your experience some space.
Just noticing.
Checking in with your internal weather.
And how's the body doing?
Any places of ease.
Any places of tightness and tension.
How's the energy?
Tired or energized?
Hungry or full.
So just noticing the body as it is,
With great friendliness.
So whatever you're noticing in the mind,
The body,
The emotions,
Seeing if you can invite a sense of allowing What is here,
To be here.
Inviting some ease.
Letting go of what can be let go of.
But above all else,
Inviting friendliness and ease to your experience as it is,
Right now.
So coming back to the anchor now.
Feet on the floor.
Body on the chair.
The sensations of breathing.
And seeing if you can expand your awareness now.
To include the whole of the body.
Right out to the edge of the skin.
And widening your awareness further now.
Having a sense of the air in contact with the skin.
A sense of the room beyond,
Beyond the skin.
The temperature.
The noises around you.
So a sense of opening our awareness.
Opening our mind.
To the possibilities around us.
