In an ever-changing world,
It's important that we remain aware and practice expanding that awareness,
Both internally and externally.
This practice of being aware of our five senses,
Starting from the inside and then taking that outward,
Allows us to be with reality,
To be able to adapt to changes and to choose from our highest values.
Let's take a moment to arrive into our space.
Laying down or sitting up,
Just let yourself be comfortable.
Relaxing the shoulders,
Even as you sit nice and tall.
And if you're laying down,
Place your hands comfortably at your side or on your belly.
Allow yourself to be in this moment by observing first the quality of your mind.
Sometimes our minds can be racing,
Sometimes they can feel stormy or cloudy.
Sometimes it's changing quickly.
Can you imagine each thought like a cloud in the sky,
Passing by,
Not attached to any of these thoughts,
Just observing their shape and size.
Allowing them to be what they are.
See if you can just observe without adding to any story or answering any question.
Just notice and label these things as thoughts.
There's nowhere to go,
Nothing to be.
Just allow your mind to do what it does.
Do you notice any emotions that arise as well?
Starting from pleasant or unpleasant or perhaps just neutral.
What would you name the emotion that you feel in this moment?
Tired,
Content,
Sad.
Just observe and allow the feeling to be what it is.
Allow that feeling to be in your heart.
You might imagine this in your heart space,
Bringing your attention to your chest.
Holding this emotion,
Not too tightly,
But just observing what it feels like in your body.
Perhaps it's the tightness in a chest or the hollowness in the belly.
Or maybe you hold it in your neck and shoulders.
Can you expand your awareness to your body?
The sensations that play throughout every moment,
Moment by moment.
Perhaps it starts in the hands,
Moves down through your arms.
Without forcing anything to come up,
Just notice what arises as you continue to be with your experience,
Like a dance of sensations throughout your entire body.
Not being overly attached to any which one.
Just notice.
Can you expand your awareness now to your breath?
Where do you feel your breath?
In the chest,
As it rises and falls,
Notice through each inhale and through each exhale,
Your body expands and releases,
Softens and opens.
Notice first your natural breath.
Your breath when you're not trying to control it.
Just notice what that's like.
Feel the pacing.
The depth.
That moment still Numbers.
Bringing your awareness to all parts of this experience.
All together,
The breath,
The body,
The mind.
Coming together like an orchestra.
Just observe and listen.
Continuing to practice moment by moment observation.
Observation.
Letting the changes take place without force,
Without clinging.
Allow this practice of mindfulness be with you throughout your days.
Letting yourself come back into the moment where you are sitting or laying on.
Taking in the space around you.
You might wiggle your toes to bring sensation back to any part of your body that might have gone numb.
Waking up the body.
Opening the eyes very gently.
Letting in the light of the room.
Allowing the stillness to carry with you throughout your day.
Know that this awareness is with you always.
Take a look around.
