Hi there.
Welcome.
Take these first few moments just to make yourself comfortable.
Sitting or lying down.
Whatever works for you today.
If it's comfortable to close the eyes,
Go ahead.
Otherwise you might just soften the chin towards the earth.
Eyes sort of cast down.
And allow yourself to land here.
Wherever you've come from,
Wherever you have to go,
For just a moment,
Allow yourself to set that aside.
This is your opportunity to find presence.
Find connection.
Find yourself anchored right here.
Nowhere else to be.
Notice the body.
Notice the body.
Almost like you're viewing a landscape.
How does it show up today?
Maybe there's the sensation of everything being smooth.
Maybe it feels a little bit rocky.
A lot going on and places in the body and the mind.
Maybe there's a little bit of movement.
Oftentimes whatever we encounter within,
We want to create stories about.
I have a pain in my low back.
It's because I sat for too long.
My mind is racing because I'm just so busy.
So for the next few moments together,
Can you just notice without judgment?
Notice without critique.
It's like you can just allow the ego to set aside.
And by doing this,
We almost allow the more authentic self to step forward.
You can truly see yourself for who you are,
What you are in this moment.
And the next will change,
And that's okay.
We welcome the change.
And somewhere within that landscape,
You might encounter your breath.
Wherever it shows up for you,
There's no right or wrong.
However it shows up for you.
Allow it to just be so.
Settle in here with this idea of acceptance.
There's so often this expectation.
I must show up like this.
In my meditation,
I must be calm.
I must be still.
But the fact of the matter is this landscape is ever changing.
And the most honorable thing we can do for ourselves is to allow it to change.
And to just be with the change.
So just notice.
If there are thoughts passing across the mind,
Let them pass.
What are they saying?
Can you again be aware of it without letting it settle into the body?
Like a cloud passing in the sky.
Just let it move on through.
And that's not an easy ask.
We've been trained by our mind to connect to these thoughts.
To put a lot of value onto them.
So if need be,
You can always come back to the breath.
Step out of the mind,
Step back into the body.
Just watch the inhale.
Watch the exhale.
Notice what's there.
And the mind will step in again,
Because that's what it does.
And again,
You'll notice.
And over and over again,
We come back to the landscape.
What does it look like?
What does it feel like?
Perhaps you notice a shift.
And with an open heart,
We invite that shift.
Change.
Whatever it brings.
And I encourage you to take some time here.
Just be present with the body.
And when you're ready to step away,
Just take an extra breath or two.
And move back into whatever your day has.
Thanks.
