I'm very grateful for spending this time with you to come into this present moment.
So I just invite you to gently push away from your screens,
Adjust your body so you feel comfortable and supported,
And gently close your eyes,
Allowing your awareness to turn inward to begin to feel and sense your body,
Your emotions,
Your thoughts.
We're going to take these next couple of minutes and just work with our attention,
With our focus.
We'll begin by having our focus rest on our breath,
So there may be sounds or thoughts or sensations going on,
That's okay.
Just allow those to kind of play in the background as you let your attention and your focus rest on your breath.
Just watching that breath moving in,
And as you do this,
Beginning to gather more and more of your attention back to yourself,
Back to your breath.
So often we leave bits of our attention or focus in different conversations or projects,
But for right now,
You're just gathering yourself to this moment,
Gathering your attention to be present to this breath.
Just feeling the air moving in and out through your nose or mouth,
Filling your lungs,
And then just leaving your body.
We'll leave our attention here on our breath for just a few more in-breaths and out-breaths.
If at all sounds or thoughts or sensations are just happening in the background,
Your attention is resting on your breath,
It's okay if your attention gets pulled to something else,
Just bring it back,
Back to your breath,
And then slowly with your next out-breath,
Letting go of the focus on your breath and shifting that focus to your body,
Slowly scanning your body from the top of your head all the way slowly down your body,
Down to your feet,
Getting a sense of what your body feels like today.
Some people like to imagine a beautiful light just streaming down above their head,
Just following that down their body.
If you get to your feet,
You can start again,
Just sensing what your body feels like today,
Allowing any tension to relax and to release,
Softening your muscles,
Letting go of any stress your body may have picked up and stored.
You can feel your body as it relaxes more and more.
Imagine your body just resting,
There's nothing it needs to do.
Just resting in this beautiful light,
Or just resting where it's at.
There's nothing your body needs to do right now.
Gently,
With your next out-breath,
Shifting from your body to your mind,
Your thinking brain,
Maybe thoughts running around in your mind.
Just gently allow those to pass through,
Just like a cloud would in the sky.
You can ask your brain to just relax,
Just for these next couple minutes.
Become curious about what it would be like to just be present in this moment,
To be relaxed,
Not thinking,
If thoughts come,
That's okay,
Again,
They just pass through.
Your body is relaxed,
And your breathing relaxed,
And gently,
Softly allowing your mind to relax and be still.
Beginning to allow your awareness,
Your focus,
To extend out now,
Maybe using your sense of hearing,
Listening for sounds that are further and further away from your body.
You can begin to feel your awareness expanding out,
Getting a sense of the room that you're in,
Listening for sounds,
And even extending further and further out,
Beyond your room,
Into your home or office,
And even beyond,
Beyond the walls of your home or office,
Getting a sense of the space,
Of the sky that you are under,
Allowing your awareness to become broad and expansive like that sky.
Any sounds or thoughts or sensations are all happening underneath that sky,
And you're just watching,
Perhaps even imagining yourself way up in the sky,
Just watching this moment unfold.
No matter where we're at on this globe,
This sky,
It connects us.
Your sky might be nighttime,
Dark,
Sunny and bright in the daytime,
But everything is occurring underneath this sky,
And your expansive awareness is just watching,
Observing,
Allowing the spaciousness,
The silence,
And the stillness to nurture you,
Just present of this moment.
We'll stay here just another couple moments.
All sounds,
Thoughts,
And sensations are just like clouds passing through.
You're just watching,
Observing,
Present,
Just two more breaths now,
Allowing that expansiveness,
That spaciousness to fill you,
And then slowly,
With your next out-breath,
Gently returning through your sky,
Back through that expansive space,
Bringing back with you that silence,
That stillness,
That spaciousness,
Bringing that back with you through your sky,
Bringing back an awareness of that part of you that is expansive,
That is connected to the greater whole,
Back through your sky,
Back into your home or office,
Back into your body,
As you get a sense of the weight of your body once again,
Without any judgment,
Allowing that spaciousness,
That silence,
That stillness to fill you,
Knowing that you can return to that spacious place because it's always part of you,
As you begin to get a sense of your body once again,
Bringing a little bit of movement to your hands and feet,
Taking a few active breaths now,
Really allowing that air to fill your lungs,
To be present at this moment.
When you're ready,
Opening your eyes fully back in this moment of now,
Present to all that is,
Grateful for this expansive,
Spacious place that is always within you and within me.
Namaste and thank you for joining me.
