Landing in presence.
Breathe into your belly and down into your feet.
Feel the chair or the couch that supports you.
And notice the ground below you that holds you.
With open eyes,
Notice three colors that you can see in your room.
And two sounds that you can hear.
Become aware of one taste or one smell.
And then as you close your eyes,
Come home into your body.
Become aware of the house you live in.
Notice any sensations that are present right now.
Do you feel warm or cold or something in between?
Is there tightness somewhere?
Or do you feel relaxed?
No changing,
Just being aware of the house you live in.
Now notice the condition of your mind.
Is it like a racing train,
Crammed full of thoughts?
Or spinning like a hamster on a wheel?
Or is there space and you are thinking slowly?
Again,
No judgment is necessary.
Don't grab onto any thought or resist.
Just let yourself become aware of the condition your mind is in presently.
And then take a breath into your belly and down into your feet.
Feel the support of the couch or chair and the ground below you that holds you.
And bring your attention to your own emotions.
What is present for you?
Maybe a tinge of sadness or joy,
Calm or turmoil.
Maybe it's a mix,
Just check in what emotions are there.
Just acknowledge them.
Emotions are like waves,
They are moving if we refrain from resisting.
And just allow being present to what is.
And then breathe into your belly and down into your feet.
And feel the chair or the couch that supports you and the ground that always holds you.
And now become aware of the space between the breath,
Between the thoughts,
The ocean below the waves.
Drop deeper than any sensations or feelings or thoughts.
Ride into the force of life,
The gateway into the mystery.
Lay yourself open and relax into stillness,
Into what is present when all else subsides.
Let yourself be here,
Now.
Let yourself be here,
Now.
