Welcome to practice.
My name is Sarah and I will be guiding you through this practice of presence.
In our daily lives,
We spend so much of our time in a state of distraction.
From work and family obligations to everyday background noise like television,
Music,
Podcasts,
Games,
The list seems endless.
If you've been feeling scattered,
Disconnected,
Or overwhelmed,
You're in the right place.
Today we will focus on tuning out the noise and tuning in to ourselves.
We'll begin either seated in a comfortable upright position or lying down.
Choose what will allow you to feel at ease.
Take a moment to settle in.
Now take a slow breath in through your nose and an even slower breath out through your mouth as you allow your gaze to soften or your eyes to close.
Take another deep breath in,
Feeling your body expand with the breath.
Exhale,
Picturing your awareness settling into your body.
One more deep breath in and a long breath out.
Allow your breathing to return to its natural pattern and begin to turn your attention inward.
Take stock of how your body feels,
Scanning each body part from head to toe,
Moving from one to the next without lingering.
Maybe you've noticed some tightness,
Aches,
Or pains along the way.
How does it feel to simply sit with those sensations,
Not judging or trying to solve anything,
Just allowing what is to be.
Take a big breath in.
Exhale,
Letting go of the physical sensations.
Again,
Allow your breathing to return to its natural pattern as you turn your attention now to how you feel emotionally and mentally.
Allow your thoughts to drift and without dwelling,
Notice what comes up.
Imagine these thoughts as clouds drifting across your consciousness,
Coming and going,
No judgment or attachment.
Take a big breath in and exhale,
Letting go of these thoughts.
Again,
Allow your breathing to return to its natural pattern as you let your attention turn to the space around you.
What do you hear?
How does the air feel on your skin?
What does the surface you're sitting or lying on feel like?
Can you smell anything?
Let your awareness skip from one thing to the next,
Noticing and then letting it go.
Take another big breath in and exhale to let go of the space around you.
Inhale deeply through the nose.
Exhale slowly out the mouth.
Another deep breath in and a long breath out.
Take one more breath in,
Reaching your arms overhead and a long breath out as you float your eyes open.
Thank you for sharing your time and your practice with me today.
I hope you feel more connected to yourself and I hope you have a wonderful day.
