Today,
I invite you to find a seat or lay down,
Settling into ease and comfort.
You're welcome to soften your gaze or close your eyes.
Take your first deep inhale in and gently exhale it all out.
Release.
In these next three minutes,
We will take notice of our surroundings.
If your mind wanders like clouds do,
Gently come back to your breath and to your meditative practice.
Inhale and exhale release.
Allow your shoulders to roll up to your ears.
Inhale and then exhale,
Soften your shoulders down your back.
Place your palms on the top of your knees.
Inhale and exhale.
Begin to bring your awareness.
Take notice.
What are five things you noticed in your body?
What are four things you notice in your room or your space right now?
What are three things you notice in your building or your shared space?
What are two things you notice just beyond that,
Such as a sidewalk or the street?
What is one thing you notice that's the farthest away from you?
Feel yourself at the center of these circles of awareness.
You are here,
Grounded in gratitude and in love.
Inhale and exhale release.
Notice what you are feeling from when you started this practice.
It's okay to feel the same.
It's okay to feel a little tighter,
Tighter or aggravated.
It's okay to feel more ease and comfort.
Gently begin to lift your gaze or open your eyes.
Thank you for practicing today.
Namaste.
