I invite you to softly close your eyes.
Feel your feet on the floor or the ground beneath you.
Gently take a deep breath in through your nose.
.
.
And gently out through your nose.
Do this two more times.
Gently in.
.
.
Gently out.
Gently in.
.
.
Gently out.
Bringing your attention to your belly.
.
.
The rise and the fall of your belly.
.
.
With each in-breath.
.
.
With each out-breath.
.
.
In.
.
.
And out.
Rise.
.
.
And fall.
Where are you?
Where are your feet?
Can you feel them resting gently on the floor or the ground beneath you?
Can you feel the surface beneath you supporting you?
Whether it be the ground.
.
.
A chair.
.
.
A bed.
.
.
Can you sense your body?
Your whole body?
Your whole being.
.
.
Being supported?
Can you sense your whole body?
Your whole being.
.
.
Taking up space.
.
.
And it all being okay?
Where are you?
You are here.
Here in this moment.
The here and now.
Your mind may be elsewhere.
Your thoughts may be running like a river after a rainstorm.
But you are here.
You are here now.
In this present moment.
The you with a capital Y.
Taking in a deep breath slowly.
In through your nose.
.
.
And out through your nose.
Your thoughts.
.
.
Your mind.
.
.
May be jumping all over the place.
Like the monkeys of the Amazon rainforest.
Sometimes our minds.
.
.
Are referred to as.
.
.
The monkey mind.
Jumping from branch to branch.
Thought to thought.
All over the place.
That's what minds do.
It's the mind's job to think.
You are here.
You are here right now.
Bring your attention.
.
.
Back to your belly.
Back to your breath.
The rise and the fall.
The in and the out.
You are here.
Your mind may be wandering off.
But you are here.
Feel your feet on the ground.
Feel your belly rise and fall.
You are here.
You are here.
You are here.
You are here.
Bring your attention to your hands.
Can you feel the hum of aliveness?
Perhaps a tingling.
A pulsing.
A throbbing.
Your heartbeat.
Feel it.
Observe it.
Keep breathing in and out.
Slowly.
Naturally.
Without force.
Without effort.
Where are you?
Notice.
I didn't ask,
Where are your thoughts?
Where is your mind?
Because you are not your mind.
You are not your thoughts.
You are here.
The awareness of your thoughts.
The witness of your thoughts.
Feeling.
Sensing.
Observing.
Breathing.
Slowly.
Taking in two more deep breaths.
In.
As you go about your day.
I invite you to remember where you are.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Namaste.
