It's a strong connection.
Welcome.
For this seated practice we'll be sitting for 10 minutes.
So just beginning by finding a comfortable position.
One in which you have a strong and steady base.
Your feet perhaps planted on the floor or your bottom on a cushion or the mat.
Just ensuring this strong and stable base.
And your back rising firm.
Perhaps lifting your shoulders gently up to your ears and letting them fall down to a comfortable place.
Resting in attentive awareness as we begin the practice.
So the invitation now is to gently close your eyes and just come into the shape of your body sat here arriving to this practice.
And drawing your attention now as best as you can simply to the movement of your breath in your body.
Finding perhaps one central point of focus where your breath moves most prominently in and out of your body.
Drawing awareness perhaps to the movement of the air in your nostrils.
Subtle shifts in temperature between the in breath and the out breath.
Or maybe inviting a gentle curiosity to the movement of your breath in your chest,
Your lung,
Your abdomen.
Just following as best you can the expansion of air,
The contraction and the releasing of the air back out again.
Taking this moment now simply to focus on the movement of breath in your body.
Gently guiding your focus to your breathing,
To our ever present anchor.
Rooting us here in this moment.
Letting go of whatever has come to pass before this practice.
Letting go of whatever it is that lies ahead of this time together.
Simply drawing your attention with curiosity,
With kindness.
Just to the movement of your breathing here in this moment,
In this body,
In this breath.
And if your mind begins to wonder,
Perhaps thoughts of planning,
Things that come or commentary on your experience right now.
Just know that that's exactly what minds are made to do.
And just notice for a moment where it is it's drifted away to.
And then gently escorting it back to your breathing.
Anchoring you here into this moment.
All the while allowing this curiosity,
This exploration,
Simply of how it feels to be sat here,
Breathing in this moment,
In this body,
In this breath.
Perhaps you can feel a gentle arising and falling in your body.
Noticing maybe the parts of your body that move with your breathing.
But also becoming aware of the areas of your body that remain still.
And are not engaged actively in the process of breathing.
Becoming aware of the felt sensations,
Not only of breathing but also the sensations in the rest of your body.
Exploring perhaps the feeling of your strong and stable base.
Your feet on the floor or your knees.
The sensation in the parts of your body that make contact either with the floor,
A mat,
Stool,
A chair.
Just exploring what it is that arises for you in this moment in your body.
And as always when the mind wonders which it will,
Just gently bringing it back to this felt experience now of your body in this moment.
What is here for you now in this experience?
What sensations,
What feelings arise?
Perhaps drawing awareness to your arms,
Your hands.
Just noticing their position,
Noticing the shape that they've chosen to occupy.
And if you feel a desire to move,
To shift,
Maybe just exploring why it is that movement calls to you.
And then making the choice to move deliberately if that's what's needed for you now.
And as always coming home to the feeling of your breath moving in your body.
Using this stretch of silence now to return your focus,
To return your attention,
Curiosity with kindness to the simple movement of your breath in this moment,
In this body,
In this breath.
Thank you.
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