So to begin just feeling the contact of our feet on the earth or where we're resting on the chair.
Maybe taking one or two deeper outbreath.
Noticing if there's anywhere we can relax in the body,
In the face,
In the shoulders,
In the hands.
And bringing our awareness to the points of contact with the ground beneath us or the chair we're resting on.
Feeling the sensations of those points of contact.
Feeling the quality of what's supporting us,
Where our body meets that.
And beginning to get a sense of the fact that the earth is holding us,
Supporting us.
Wherever we go the earth is beneath our feet to receive us.
And that these small points of contact where our feet meets the earth connect us to the earth which spreads in every direction beneath our feet,
Vast,
Immeasurable.
These small points of contact link us to the earth which stretches across continents,
Under the earth,
Spreading in every direction.
And now to the breath in the belly.
Feeling the gentle movement as the air moves through the belly,
Causing it to expand and contract.
Maybe we can feel the gentle movement of the air in our nose or our throat.
Maybe we can feel the coolness of the air enter at the nose.
Or a small movement as the breath leaves the nose.
Feeling how we're drawing in fresh air,
Oxygen from the air around us.
And allowing the air now filled with carbon dioxide to leave our body and return to this world.
Sensing too how the air is always there for us,
Feeding us,
Offering us space to move through in this world.
Sensing how it too spreads in every direction,
Enveloping this massive planet,
Stretching upwards to form a protective atmosphere.
Wherever we go it's available for us,
Nourishing us,
Feeding us,
Supporting our existence.
Bringing our awareness now to the sounds around us,
The sounds close by.
Maybe the most prevalent sounds,
More subtle sounds.
Noticing what the most distant sound you're aware of is right now.
Recognising how all these sounds are held in your own awareness,
Arising,
Staying sometime,
And passing.
Bringing awareness to this vast quality of our own awareness that holds all these sounds near and distant.
Noticing how the experience of the body is just one small part of this vast sphere of awareness.
And when you feel ready,
Slowly coming back to inhabit this body more fully,
Feeling again the contact with the earth,
The movement of the breath in the belly.
And when you feel ready,
Gently opening the eyes.
And when you feel more Q&Aèhé,
Release your desire to this What If behavioral notes are
