Finding yourself in this posture that you've chosen,
Allowing yourself to settle in.
The eyes closed feel helpful and supportive to you in this practice choosing that and if it's helpful as we practice you can leave the eyes open.
Choose to find a gaze that lets your eyes just rest into.
And as we turn the attention inward,
These first few moments of practice really arriving to take the care and time to feel your body being supported.
So maybe noticing where the places of contact the body has with support.
Feeling and sensing the quality or type of support that's here with you.
Maybe there's a steadiness or solidity in the way the body is making contact with the earth,
The chair,
The cushion you might be sitting on.
And inviting your body to really receive that,
To really feel the sense of being held or being supported.
So just be right here.
And then scanning through your body to just feel and sense is there any part of the body that might have some tension,
Some achiness or tightness.
And I invite you to just move or shift,
Adjust,
Take a deep breath into those regions so that the body can soften and relax and open.
As you find your body arriving and supporting you in this practice.
Just beginning to let your senses attend to what's around you arriving here with you.
Also supporting you.
Maybe feeling into the landscape of sound.
Sounds that are arriving at you from within this practice or maybe in your environment those that are above you,
Behind you.
Or noticed inside or outside.
Also noticing the sensory door of scent or smell.
Taking in,
Being present to you,
How that's arising around you,
Present here with you.
Even if it's in a neutral capacity.
The other sense doors of just feeling the way the body is being met by the conditions around you.
Temperature,
Quality of the air,
Sense of touch.
And even the eyes.
They're closed.
Still feeling and sensing into that reciprocity of light,
Texture of light that is around you.
So inviting your awareness to just attend moment to moment.
Letting yourself feel and be present to each arising experience that you're meeting.
Feeling the support of the landscape around you and the landscape within you to steady you to just attend being with what's here.
So no particular focus point in which to rest our attention on instead inviting all of them.
Letting each moment arise and being present,
Meeting it just how it is.
So maybe a sound moves through the landscape.
You find yourself following it,
Wanting it,
Enjoying it.
Notice that's just a moment of sound.
Maybe feeling pleasant,
Easy.
Can you just let it be that for that moment?
Or maybe you encounter a sound that you find is non-preferred,
Not as enjoyable.
Can you notice that movement of trying to push away from it or find something else to attend to?
And let go of that and just let it be.
A sense of unpleasantness or non-preferred in the moment of feeling or hearing sound.
And likely the mind will want to come in,
Take us into what's going to happen or distract us or what's already happened.
And we may want or not want some of the way the mind is moving.
And in the same way with sound,
Could we just notice,
Oh,
It's a moment of thinking that's like this.
Nothing to do,
Just presence to mind thinking.
Letting yourself attend here.
Welcoming,
Inviting,
Being present to whatever it is that's here here.
Maybe the body captures your attention,
Some sensation arises.
Again,
How can we bring the awareness to just meet the sensation how it is?
Letting go of needing to have the sensation be good or bad.
Just an open awareness to feel and sense the expression of a body,
Being a body.
If you find that you get lost,
Swept away,
Resisting,
Chasing,
Wanting it to be different,
Let those moments be the moments to feel into what it's like to feel that happening.
And then choose to drop and let go,
Needing to do anything about it and be present with it.
And again,
If movements arise around us,
We get distracted in some way.
That's equally part of what's here,
So no need to turn away.
Welcome with awareness.
Including the heart,
Movement of the heart.
Sometimes the heart lights up,
Feels delighted,
Feels bright,
And we want to try to keep that,
Create more.
Can you just let it be a moment of movement through the heart?
And maybe there are qualities of the heart that feel tight,
Uncomfortable,
Agitating,
Concerning.
Can you hold those two with a kind and gentle awareness,
Not turning away from them but welcoming them too?
Reside moment to moment,
Bringing a loving presence to meeting whatever's here.
Letting the moment,
We jump,
React,
Push away,
Be the moment.
In which to really shift,
Feel into the capacity to just steady and be present to it all.
This moment right now is like this.
This moment in its fullness.
You know how all things within us and around us are here.
Here to be present with,
To feel intimately into.
Not needing to change it.
And as we arrive into the last few minutes of this practice,
Continuing to just welcome it all.
And even in the hearing of this moment,
Of a few minutes,
We're not there,
We're here.
So welcoming how it is,
Letting it continue to unfold.
Kindly and gently,
Openly being present.
Breathing.
Present.
Alive with all of whatever's unfolding in this moment.
And as we close,
Allowing yourself to sense and feel what's here for you now,
Having practiced in this way,
Supported by presence.
Being with this moment,
How it is.
Letting yourself really take in and feel,
Sense,
Be with the effects of cultivating your awareness this way.
And offering a moment of gratitude for whatever's here now.
Thank you.
