Let's begin by sitting comfortably,
Shoulders back and relaxed,
Back straight as possible,
Neck relaxed,
Sitting cross-legged or in a chair,
Soles of the feet flat on the floor.
Allow the eyes to close and take a few slow,
Gentle,
Normal,
Centering breaths.
Just giving yourself time to arrive in the space,
Wherever you're coming from and wherever you're going to,
Bringing all your awareness and your attention to this moment.
Then first,
Turn your awareness to the nature of your thoughts.
Notice what thoughts arise in the mind,
The quality of them,
The nature of them.
There may be a lot,
There may be a little,
But just notice with total awareness,
Notice what thoughts arrive in the mind in this moment.
Then I invite you to become aware of any emotions,
Any strong feelings present in your inner space in this moment,
Noticing the nature of them,
Remaining as aware and objective as possible to what is coming up in your space.
Then focus the breath,
Focus the awareness to this breath,
Making your inhales and your exhales as slow,
Full,
And deep as possible.
As you inhale,
Feel the belly expand,
The chest open,
The lungs fill.
And as you exhale,
Feel yourself releasing and relaxing all that doesn't serve you in this moment.
Taking a few more full breaths on your own,
Remembering that if the mind strays,
If the awareness moves towards a thought or an emotion or anything else,
With compassion,
With kindness,
Come back to the breath,
Breathing with your entire being as if you're filling up your entire body with fresh oxygen.
And as you exhale,
Expelling out all that no longer serves you.
Being aware of the nourishing nature of the breath,
How the body actually enjoys taking in the oxygen.
And then let's bring our awareness beyond the breath to take our entire body and our mind's eye into our awareness.
Being aware of all parts of our being,
All parts of our body,
From the top of our head,
Across the chest and shoulders,
Down the back,
To the legs and the arms,
All the way down to the feet.
Allowing this awareness to expand to your emotional nature,
Your mental nature,
And your vital nature.
And with that awareness,
Allow yourself,
Feel yourself actively participate in grounding into your body.
Feeling every cell of your body,
Every aspect of your being,
Feel yourself there,
Alive and present.
And then let's expand the awareness a little further now beyond our bodies to the space around us,
To the environment that we're in.
We notice the weight of our bodies in our seat,
The feeling of the air on our skin,
Any sounds in the space around us,
And any other sensations that we're experiencing on our body.
And then slowly calling in the mind's eye,
Bringing awareness of what's in front of you right now.
Wherever you're sitting,
Call the image of your environment into your mind's eye.
With the eyes still closed,
See yourself in your seat,
See the space around you,
See whatever is physically in front of you.
And then slowly opening your eyes when you feel ready.
Thank you.
