It's time to slow down.
Come to a comfortable seat where you can spend some time turning inward.
Close down your eyes or find a way to rest your gaze so that you can look inward.
Take some deep breaths.
Inhale through your nose and exhale through your mouth.
And just notice what is present for you now.
Turn toward the quality of your mind.
And acknowledge neutrally what's going on for you.
Notice how many thoughts you have.
Notice the volume of those thoughts.
Just observe them as they come and go.
Attaching no meaning or judgment to what is present.
If there are judgments,
Just also notice those too.
And let them pass by.
Drifting your attention from thought to thought.
Being with what is present now.
Breathing as you do so.
Keeping an anchor to this seat of observation.
Turn towards your body and again let your attention drift from place to place.
From organ to limb to bone to muscle to breath.
Noticing again what's present in your body.
Are there places of tension or openness?
Are there places of constriction?
Are there places where your attention would like to rest?
Or places where your attention would like to skip and move over?
Simply noticing and attaching no value or meaning or judgment to what is.
Just feeling your way through your body.
Notice now the quality of what is present for you.
And start to get curious about what you might need.
As you turn inward from this seat of observation towards your thoughts and the sensations in your body open a dialogue with yourself.
What do I need now?
What do I need more of?
What do I need less of?
What is the wisdom of my body telling me now?
And if nothing comes to mind just sit with that.
Maybe the presence,
The sitting,
And the openness is exactly what you need now.
But if the mind is active with solutions or feelings or actions that might serve be with that.
And as you are there with yourself notice what shifts.
Notice if the sensations in your body move even a degree as you open this space within.
Notice if the chatter in your mind becomes more active or less or if it stays the same.
Notice your breath again.
Anchoring into this moment that you've given yourself.
Witnessing yourself in this expanded space and time you've carved out for yourself.
Maybe sharing maybe share some words of gratitude or commitment to this inner landscape,
To this connection you formed in these last few minutes.
Knowing that you can always return.
Take whatever time you need here now starting to notice the space around you perhaps the feeling of the floor or chair beneath you perhaps the gravity around you or the feeling of your clothing on your body.
Noticing the outer world now.
Just taking a few more deep breaths into that place where the inner meets the outer.
Maybe making some noises now,
Bringing some gentle movement to your fingers and your toes.
Taking up space,
Maybe stretching your limbs,
Elongating your exhales.
When you're ready in your own time and in your own way perhaps you blink your eyes open opening the veil of the space between the inner and the outer.
And getting ready to join the two.
Be well.
