So welcome,
I just invite you to make any final adjustments to your body so you feel comfortable and supported.
You can sit down,
Lie down,
Whatever feels comfortable to you.
You can have your feet on the floor if you're sitting down.
And then if it's available to you,
Just for these next couple minutes to close your eyes.
Allowing your awareness,
Your attention to rest on your inner world.
Away from the screens,
Away from the external input.
Just really giving yourself these next couple minutes to let go.
To become fully aware of this moment.
So as we begin,
I invite you to let your awareness come back to yourself and back to your breath.
So just watching your breath now,
Moving in and moving out.
No need to change it or adjust it.
We'll just take this first minute to allow your awareness to come back to this moment.
Gathering your energy from wherever you've left it,
Your attention.
So often we leave our attention scattered in so many different places and times.
Different conversations and stresses.
Just gently bringing back your awareness,
Your attention,
And allowing it to rest fully on your breath.
Just watching that air moving in and moving out.
And with each out breath,
Allowing your body just to kind of sink into this moment.
Letting go of stress and tension that you're carrying.
Breathing in awareness and on the out breath just letting go.
And with your next out breath,
Becoming more interested now in your body instead of your breathing.
And breathing will just slip to the background and just letting your awareness,
Your consciousness rest on your body.
Getting a sense of what your body feels like today.
Every day our bodies are different.
As we allow our awareness,
Our consciousness to rest on our body,
It softens.
It releases stress.
You might have tense muscles in your neck or shoulder or back.
Anywhere actually.
As you allow your awareness to rest on those places that are stiff or sore,
They simply soften and relax.
Just letting go of any stress your body is carrying.
Breathing in awareness of our bodies and breathing out letting go of any tension they're carrying.
Allowing our awareness even to rest on our face,
Our forehead and eyes and jaw.
Those muscles can soften and relax as well.
If your tongue is on the roof of your mouth,
Gently allowing that to drop down.
Our body and mind are connected and our awareness can observe our mind as well.
Gently allowing our awareness to rest next on our thinking mind.
Just like the rest of our bodies,
It can soften and relax and be still.
If there are thoughts that are running around,
That's okay.
Just allow them.
We can just observe them.
We don't have to pick them up.
Recognizing that our awareness is separate from our thinking mind.
So our awareness can ask our mind to soften and relax just for these next couple minutes.
Our thinking mind can just be quiet and still.
Next we allow our awareness to move beyond our bodies and our thinking mind.
Just getting a sense of the space that we are in.
Allowing our awareness to sense that space that we are in.
Home,
Office or apartment.
Just getting a sense of that space.
You can use your sense of hearing,
Listening for any sounds if that's helpful.
Or your space might be fairly quiet.
You can just allow that awareness to become broader and broader.
Allowing your awareness to continue to expand out.
Out into the space beyond your home or office or apartment.
Getting a sense of the space that's outside.
Sensing the sky that you are under.
Your sky might be dark at night with the stars out.
Or it could be bright sunny daytime or somewhere in between.
Just allowing your awareness to get a sense of that sky.
That spaciousness.
That broad sky.
Maybe you hear sounds in your sky.
Maybe an airplane or a bird.
Allowing your consciousness,
Your awareness to rest on that expansive space of the sky that is above you.
Becoming familiar with this space,
This sky.
No matter where we are at on this globe,
This sky connects us.
We are always connected in this moment of now and the sky.
Just allowing your awareness to become broad and expansive like that sky.
Any thoughts or feelings or sensations are just happening within this space.
Within this sky,
Within this moment.
You can just observe them.
Without judgment,
Without needing to get involved.
Just observing,
Becoming familiar with this part of you that is expansive and broad and spacious.
Some people like to call it their inner refuge.
Just allowing your awareness to be broad and expansive.
We'll stay here just another couple moments.
Just watching,
Sensing,
Being aware,
Being the awareness.
Just a few more breaths.
No matter what thoughts,
Feelings,
Sensations,
Just watching.
We're all part of this moment.
Just another breath.
With your next out breath,
Coming back through your sky.
Bringing back with you that sense of awareness,
That sense of spaciousness.
Being connected,
Being silent and still.
Bringing it back,
Back to your body,
Back through that sky.
Into your home or office or apartment,
Wherever you're at.
Bringing that sense of spaciousness,
Bring that right back into your body.
As you get a sense,
Once again,
Of your body as it is.
Feeling your feet grounded on the floor,
Your body as it feels right now.
Maybe lighter or heavier.
Getting a sense of it once again.
Knowing that you can always return to that spacious place that is part of you.
Bringing back that sense of awareness,
That peace,
As you begin to move your body bit by bit.
Getting a sense of your breathing once again.
Taking in a little more active breaths.
Feeling your body refreshed,
Your mind settled.
When you're ready,
Opening your eyes,
Fully present back to this moment and this time.
Grateful that you've taken this time to care for yourself.
Namaste and thank you for joining me.
