Welcome.
Please take a comfortable seat and make sure your feet can be somehow in contact with the ground.
And either turn your palms up in your lap or bring your hands,
Palms down on your chest and body for a little bit of a deeper connection.
Take a deep inhale.
And as you exhale,
Let your eyelids slide closed.
Again,
Deep breath in.
And release your breath out of your mouth.
And allow your breathing to equalize without effort or thought.
And bring your attention to the sounds you hear furthest away from you.
Perhaps there's a sound of birds outside or cars in the distance.
Focus on them for just a moment.
And bring your attention to what you hear in your immediate environment.
In your space,
The room you're in.
Notice if there's any electrical sounds,
Any animals moving around,
Or perhaps a deep silence.
Whatever you hear,
Pour your focus into it.
And again,
Draw your attention inwards,
Closer to you.
Notice the sounds of your body.
Perhaps the sound of your breath.
Or the sound of swallowing.
Or your pulse.
Pour your attention into those sounds.
And again,
Shift your awareness.
Notice now the feelings across the surface of your body.
Notice if there's any coolness or warmth.
Give each area that you notice your full attention.
Notice if there's any sensation that shifts across the surface of your body.
If there's any change.
Let your change shift your attention to provide focus and listening on many levels to what your body is showing you.
Take a deep,
Clearing breath.
Inhale long.
Exhale,
Sigh.
One last time,
Bring your attention deeper.
Notice if there's any physical sensations within your body,
Anywhere deep or superficial,
That are vying for your attention.
And lovingly give it.
Whatever tension or constriction.
Or specific sensation that arises.
Pour your attention into it.
Take another deep inhale.
And as you exhale,
Send your energy down through your feet.
Again,
Deep breath in.
Exhale,
Sigh and send your energy down,
Maybe even pressing your feet into the floor,
Just very gently.
One last time.
Exhale,
Send your energy down,
Feel the floor underneath your feet.
Slowly slide your eyes open.
Notice first the colors that you see.
Notice the textures that accompany them.
And notice the shadows that you see.
Observe the surrounding in front of you completely.
As though you're seeing it for the very first time.
And then turn your head from side to side.
Notice your surroundings,
Your left and your right.
Again,
Notice the colors,
The tones,
And the gradients of light that are before you.
Perhaps look up at the ceiling and down at your feet,
Even behind you to fully orient yourself in your space.
Then come back to center,
Take a deep breath in,
And a deep exhale and sigh.
May you continue with your day or evening with presence and peace.
Thank you for joining me.
