Welcome to today's meditation.
This one is called our call to presence.
So it's going to work a little bit better if you are perhaps outside in nature and if not maybe just taking a seat beside a window somewhere that you're able to see outside of the space that you're in.
So just taking a moment or two just to arrive there just to settle.
Coming into whatever seated pose is comfortable.
We want to be nice and tall through our spine,
Rooted down through our hips.
So finding this balance between ease and effort and then if you haven't already go ahead and close the eyes.
Turning our attention inwards towards the body.
Just beginning to notice how the body feels.
Noticing the points of contact the body has with the surface beneath you.
Really allow the weight of the body to fall towards that surface.
Let it take the weight of the body.
There's no effort required from you.
Allowing the body to soften and soften.
Then noticing our breath.
Just being aware of that natural ebb and flow of the breath.
Following the breath as it flows in and out through the nose.
It's almost like this wave like motion.
Completely effortless.
Happening automatically without any input from us.
We often spend our days in a state of unawareness.
So we're constantly surrounded by distractions,
By things that we have to do.
Often too busy doing to notice exactly what it is that we're doing.
So I'm sure we've all experienced traveling somewhere,
Driving our car,
Arriving and then wondering how we got there because we don't remember the journey.
And that can be the same for everything in our everyday life.
So we're going to begin to gently blink our eyes open and become really really curious about where we are,
How it feels to sit there.
Noticing the different sensations,
The feelings,
Maybe thoughts,
Emotions that come up within the body.
And then expanding our awareness to notice what is going on outside of the body.
So the space that's around you.
What can you see?
Can you hear?
Can you feel?
If there's a breeze,
Maybe you can feel the breeze against your skin.
Maybe your hair against your neck.
What can you see?
Is there anyone around you?
Maybe there's birds flying overhead.
Maybe it's raining.
Maybe even just noticing what the room that you're sitting in looks like.
So what's to your right?
What's above you?
We'll just spend a few moments here just really becoming aware of what we can see,
What we can hear,
What we can feel.
Gently bringing our attention back towards our body.
Deepening the breath.
Breathing all the way towards the belly.
Maybe wiggling toes,
Fingers.
Just bringing a little bit of energy,
A little bit of life back towards the physical body.
We'll end today's practice with a question to think about.
Where in my everyday life can I be more present?
Thank you so much for practicing with me.
