Welcome.
Let yourself arrive just as you are.
Find a position that feels supportive,
Seated or lying down.
Whatever lets your body feel at ease.
And when you're ready,
Gently close your eyes.
When the mind is busy.
Running ahead into what comes next or circling back over what has been.
Your senses are always here.
Always in this moment quietly waiting to bring you home In this practice,
We will visit each of our senses one at a time.
There is nothing to get right.
Simply notice.
Let's begin with touch.
Bring your fingertips together.
And slowly begin to rub them.
Notice the ridges the texture of your skin.
The warmth that builds between them.
Feel them as if for the very first time.
Curious Unhurried and let your hands.
Come to rest.
Now let your attention move to listening.
Begin with the sounds closest to you.
The hush of your own breath.
The small sounds of the space you are in.
And let your listening travel a little farther.
The edges of the realm.
And farther still.
To the sounds beyond the walls.
Beyond the windows.
No need to name them.
Just let them arrive.
Gently bring your awareness to your nose.
Notice any sense in the air around you.
Even the faintest ones.
Perhaps the air itself has a scent.
Pool.
Or warm.
Or familiar.
And if there's nothing to notice,
That's okay too.
You are simply paying attention.
Now let your attention drift to your mouth.
Notice the tongue resting.
The inside of your cheeks.
Is there a taste present?
Something lingering,
Perhaps.
Or something very subtle.
And now when you feel ready.
Slowly open your eyes.
Let your gaze be soft.
Let it wander around the space you are in.
Gently name three things you can see.
Notice the colors the shapes the light.
And if you'd like,
Let your eyes close again.
Or keep a soft,
Lowered gaze.
Now bring your attention to your breath Take a slow breath in.
And let the breath out to be a little longer.
Again,
Breathe in slowly.
And exhale long,
Soft,
Unhurried breaths.
And one more in.
.
.
And out.
Letting the exhale take its time.
Let the breath return to its own rhythm now.
Notice your shoulders let them soften,
Let them drop just a little Notice your jaw let the teeth part and the tongue rest Notice your belly.
Let it be soft nothing to hold in.
And feel your body growing a little heavier.
Held by what is beneath you Supported.
Completely Your senses are always here.
A doorway back to the present.
Whenever you need to find your way home.
Begin to bring a little movement back into your body Wiggle your fingers,
Your toes.
Feel your feet your seat the ground beneath you.
And when you're ready,
Gently open your eyes.
May you be at peace with the world around you.
May you be at peace with all that is beyond you.
And may you be at peace within yourself.
Om Shanti Shanti Shanti
