Why are we so worried?
Why are we constantly time traveling into the future?
The mind will always try to make sense of his questions.
It spends so much time analyzing,
Trying to create a rational narrative,
That it forgets to simply open up to the infinite opportunities of the present moment.
But our bodies,
Our bodies are indestructible anchors.
They hold the key to the present because the body lives only in the present.
There is no other time for it.
When was the last time you intentionally relaxed your body?
Go ahead,
Get comfortable and gently close your eyes.
Remember that this is an intentional practice.
Because it takes both intention and a daily habit to reap the full biological and emotional benefits.
So for the rest of the session,
Stay with me.
Pay close attention to your breath.
It could be the area of your nostrils,
Your chest.
Just observe how it comes in and out with no effort from your part.
Now let's exhale all together through the mouth.
Emptying our lungs completely.
And we can inhale for a count of four.
We're going to hold the breath for six.
And exhale through the mouth for eight.
In through the nose for four.
Hold the breath at the top for six seconds.
And fully exhale for eight.
Inhale for four.
Hold for six.
Exhale for eight.
Now repeat this cycle four times on your own.
Now gently return to your normal and forced breath.
Just notice the subtle sensations from where you started to where you are.
Now we're going to be aware of a spacious time around us.
We're going to be scanning through the body in space.
Being aware of everything that is within and without.
Starting with the area of your head,
Crown,
Forehead,
Back of the neck,
Ears.
Are you aware of hearing?
What sounds can you hear around you?
No labeling.
The breath is guiding you.
The sounds are in the background.
Scanning down your neck and your shoulders.
Feel the weight of your shoulders.
How they naturally drop from either side of your body.
Feel the weight of your shoulders and arms.
Can you feel your hands?
Feel the aliveness from the inside out.
Your chest area.
The area of your heart.
Your back.
Your back that supports you in space.
Strong back,
Soft front.
Can you maintain that?
Strong back and a soft front.
Scan down to your belly.
And take this breath on a softened belly.
This breath.
And this breath.
Your legs,
The volume of your legs.
All the way down through your knees.
To your feet and your toes.
How lucky we are.
We've got this body.
Now simply open up your awareness.
To feel your entire body.
From head to toe.
In space.
With sounds around you.
And just see if you can just relax.
A little bit more.
Perhaps relaxing your hands.
Your arms or shoulders.
Your chest.
And if it feels good.
Just smile.
Put a smile on.
A gentle,
Subtle smile.
Signalling your nervous system.
We are safe.
And now come back to your breath.
And let go of any intention or control.
Just simply be.
Mind wanders.
Just return to the breath.
Over and over.
The mind wanders.
You gently bring it back.
No judgement.
Now stay in this state.
For a few more moments.
To close our practice today.
I want to leave you with the words of Jack Confield.
To stop the war.
And come into person.
Is to discover the greatness of our own heart.
A heart that can include the happiness of all beings.
As inseparable from our own.
There is pain in everyone's life.
This is the birth of true understanding.
Welcome home.
