So just taking a comfortable seat,
Letting the eyes close if you feel comfortable to do that at the moment,
Or you might just like to take the gaze downward.
And start by becoming aware of your seat,
Your sit bones,
And the solid support beneath your sit bones.
And from your sit bones,
Begin to follow the natural curve of your spine.
And there's a gentle hugging in of the abdominal wall to support the elongation of your spine.
And shoulders draped down the back,
The arms settle,
The fingers and hands can be in a mudra,
A hand gesture,
Or can just be resting on your thighs,
Palms turned up or down,
Whatever feels comfortable for you.
The chin draws down slightly towards your heart,
Just to lengthen the back of your neck,
So you can feel energetically this flow along your spine.
Your face is relaxed,
Your tongue and jaw relaxed,
Your eyes soften.
You turn inward into your inner landscape,
You notice the natural rhythm of your breathing in this moment.
You're not trying to alter the breath,
Simply noticing the natural rhythm of your breath.
You begin to sense your senses.
You feel the sensation of the breath entering through the nostrils.
Feel that breath enlarge your lungs,
Feel where it's expanding in your body,
And then notice the transition from the inhale to the exhale,
Exiting the lungs,
And feeling sensation out through the nostrils.
So tuning your attention to your breath.
Do you feel the sensations of yourself breathing?
You notice what it feels like in your body as you breathe.
You now listen for the sound of yourself breathing.
Notice what the sound is as you breathe.
And subtle sound of your breath as you inhale and as you exhale.
Notice any other sounds that I easily find in your ears.
And now notice the smells in your environment as you breathe in and notice the smell.
That naturally transitions to taste.
Notice the taste upon your tongue.
Notice in the sensations the sounds,
The smells,
The taste,
Just as they are.
Not having an attachment or a version of it to be this or that.
Being present with as it is.
And finally awakening your inner vision.
You might turn your inner gaze to that point,
The seat of the arjuna vedana,
That point in between the eyebrows.
You're not looking for anything specifically.
Finally awakening to sight.
Now practiceacing the indirectly healing surroundings of your presence.
And this to yourself lessens your internal sense of joy.
Feeling all of your senses enlivened,
Awake and integrated with each breath you take.
Knowing that every time you awaken to this moment,
To this breath,
To being here now,
This is where life is happening.
This is a place of creation,
A place of being.
There's no past or future that can exist within the now.
And here is the seat,
The space,
The freedom of love,
Pure presence.
With each breath you awaken to that freedom,
That space,
That real love.
Let the breath continue to anchor you,
Moment to moment,
Breath by breath.
Let's bring the palms to meet in Anjali Mudra.
As we bow our heads towards our hearts we take a deep breath in and a long breath out.
Namaste.
