Welcome to this 10-minute meditative invitation to connect with the space that you are in right now.
This can be an indoor space,
It can be your bedroom,
It can be your house,
It can be your office,
It can be somewhere outside in the park,
In nature,
In the middle of the city,
It can really be anywhere.
And everything that I invite us to bring our attention to is invitational,
Meaning that if something doesn't feel good to you,
It doesn't resonate with you,
You can always just let it go or follow your own curiosity,
Your own bodily intelligence.
So let's begin where I am right now,
Where you are right now,
In this moment.
Welcome,
You have arrived here.
Feel free to look around,
Allowing your gaze to wander from side to side,
Up and down,
Looking around if you're standing,
Maybe even want to turn all the way around.
What do you notice in this space?
Is there anything that catches the attention of your eyes,
Anything that draws curiosity?
And as you look around,
Maybe something that you haven't noticed before,
Bringing some attention to the breath,
To the in-breath and the out-breath,
The in-breath taking in air from this space.
How does the air here smell?
Are there smells that can be identified,
Like the smell of trees or flowers or food that you just cooked or ate,
If it's in your living room or kitchen?
What about this space is being transmitted to you through scent?
And we can bring attention to hearing,
The sense of hearing.
You probably hear my voice and some music in the background and maybe there's more,
Maybe there's sounds in your space or outside of your space coming through as well.
My soundscape and your soundscape and the digital soundscape coming together.
And if you close your eyes,
If that feels okay to you,
What do you notice about this soundscape?
If you'd like to keep your eyes closed or to open them back up,
It's up to you.
Hmm,
Or to rest your gaze at nowhere in particular while we bring attention to the ground below,
To where the body makes contact with the ground,
The floor or whatever's in between our body and the ground.
Maybe you're sitting on a cushion or a chair,
Maybe you're laying in bed,
Maybe you're laying in the grass,
On the soil,
Wherever it is that you are,
Noticing all the points of contact.
What is that like?
What do you notice?
And if you'd like to bring some attention to the heart,
To the center of the chest,
Maybe even putting a hand on the heart.
I wonder what does it feel like in the heart space,
In the emotional body to be here right now?
How does it feel to be in this place?
And return to looking around,
Looking down at the ground,
Looking up at the sky,
And looking around in all the directions.
There is life in every direction.
The ecosystem that your body is a part of extends outward in every direction,
Horizontally and vertically.
And what would it be like to imagine,
To try on the idea that everything that you see right now,
Every being that you see,
Is here to support you,
Is part of the miracle of life that is also you?
And what would it be like to know that you belong right here,
Right now,
No matter what any other people say,
No matter what cultures or institutions say,
The ground,
The animals,
The plants recognize and accept your presence.
Right here,
Right now,
Just noticing.
How is it to arrive?
