Let's find a posture that feels relaxed and alert.
Feeling balanced in the body from forward to back,
Left to right,
Up to down,
Seeing if we can center in the body.
Maybe gently closing the eyes or looking downward to limit visual distractions.
Maybe taking a deep breath or two.
Ah.
Feeling the bottoms of the feet on the ground.
Ah.
Just noticing those sensations in the bottoms of the feet.
Sensing into what the body is touching under the seat,
To legs,
Feet,
Feeling that downward pull of gravity,
Creating that pressure that we feel of ourself on the earth as we balance ourselves upright.
Ah.
Sensing into the rhythm of our inhales and exhales,
The pause between the exhale and the inhale.
Let me send something into the rhythm,
The depth of breathing in our bellies,
Our diaphragm,
Chest.
This breath is like this.
Ah.
Ah.
Ah.
Ah.
This inhale is like this.
Ah.
This exhale is like this.
Ah.
Ah.
Ah.
Ah.
This emotion is like this.
Not trying to change anything.
Just opening to this experience.
Just as it is.
Ah.
Ah.
This experience right now is like this.
Ah.
Ah.
Ah.
Life is unfolding like this.
Ah.
Ah.
My quality of presence is like this.
Ah.
Ah.
Ah.
Ah.
This breath is like this.
Ah.
Ah.
Ah.
Ah.
This is like this.
Ah.
Ah.
Ah.
May we continue to notice this and this.
And the unfolding this for the rest of the day.
We're taking another couple of deep breaths.
Maybe wiggling your ears or your belly button.
And slowly opening the eyes whenever you're ready.
