So we often rush to fill moments of waiting with phones or distractions or busy thoughts.
But what if instead we just allowed ourselves to simply be?
While waiting on a friend or standing in a grocery store line,
Sitting quietly in a park or a doctor's office,
Each of these moments offers an invitation to pause and reconnect with ourselves.
So right now,
Wherever you are,
Just take a moment to gently adjust your posture.
Allow yourself to feel comfortable and supported,
Feeling grounded,
Steady,
Supported.
There's nowhere else that you need to be,
But right here in this moment.
You can slowly close your eyes or simply lower your gaze to minimize distractions.
Just begin by noticing your breath,
Just as it is.
There's no need to change or control it.
Just observing the gentle rise and fall of your chest,
Subtle expansion and softening of your belly.
Now you can gently expand your awareness to any sounds around you,
Without labeling or judging.
Simply letting the sounds be there.
Background music to your quiet awareness.
And while you do this,
Thoughts will probably arise.
That's okay.
You can treat them like passing clouds in the sky.
Gently acknowledge them,
Then just let them drift away without getting caught up in their stories.
Every time you notice a thought,
Just softly bring your attention back to your breath,
Back to any sounds around you.
And see if maybe you can feel any sensations of your body in this moment.
The subtle warmth of your skin,
Gentle rhythm of your heartbeat,
The feeling of the air all around you.
Just gently resting in this effortless state of awareness.
See if you can just enjoy the experience of simply existing.
And just remembering that if you find yourself,
Your mind wandering,
Thoughts about yesterday or last week,
Or maybe tomorrow or next week,
And just let them go by like clouds in the sky.
Bringing yourself back to the present moment,
Back to the breath.
Breathing in,
Breathing out.
Breathing in and breathing out.
So in these quiet moments,
We can remember the wise words of the poet Mary Oliver,
Who wrote that attention is the beginning of devotion.
Right now,
Or anytime that you can practice this by paying attention,
Well you're showing devotion to yourself,
To the beauty of simply being alive,
Right here,
Right now.
And as you go about your day,
You can carry this gentle awareness with you.
Anytime you find yourself waiting,
Remind yourself of this simple practice,
That each moment offers the possibility to pause,
To pay attention,
And to quietly savor the moment of stillness.
Remember that this peace is always available,
Just a mindful breath away.
May you be happy,
May you be healthy,
And may you be at peace.
Thank you for joining me.
