Welcome world.
Hello to you all.
You're joining me tonight in Medellin,
Colombia.
And I invite you to just allow the sounds of the city with your eyes closed,
Enter into the world that is Medellin using the sense of sound,
The sensations that you hear,
Opening yourself up to simply observe,
Observe the sounds and the noise of the city around us,
The unique city that is Medellin.
Begin by simply letting the breath that's already inside of you,
Just let it out.
Letting it out with a sound,
An audible sigh,
Feeling your body as when you breathe out,
Your body simply relaxes a little bit.
Consciously inviting it to relax a little more so that whether this finds you lying down or sitting in a chair,
That you're comfortable and relaxed.
Your body held by the floor or your bed or the chair.
Allow yourself to simply,
Just to simply be,
Be in this moment,
Giving you the energy to relax.
Just to simply be,
Be in this moment,
Giving yourself permission to release the expectations of what's next.
So that there is nowhere to go and there's nothing to do.
But simply join me,
Join me here,
Join me in Medellin with your eyes closed,
Allowing yourself to be transported to another place,
Simply observing,
Observing your ability to do so,
Observing the sounds,
Observing the sounds,
Observing the sounds,
But simply noticing that you can.
From your attention on the sounds around you,
I invite you to notice your chest rising and falling.
The simple,
Gentle way that the breath lifts the weight of the chest,
And then it falls again.
You might wanna take another deep breath at this moment and just let it out,
Settling in to the natural rhythm of your breath.
Being aware that that breath is so gentle and almost calm and relaxed.
And then you can just relax.
And then you can just relax.
And then you can just relax.
And then you can just relax.
This so gentle and almost kind,
Moving behind the scenes for you all day without you having to direct it or orchestrate it or even simply being aware.
It does all the work for you.
Noticing that the small amount of air that you're able to take into the balloons that are your lungs is strong enough to lift the weight of your chest.
And I invite you to allow that breath to go further down into your belly so that on the next breath,
Your chest and your belly rise and fall.
And then you can just relax.
And then you can just relax.
And then you can just relax.
So that on the next breath,
Your chest and your belly rise and fall together.
And then you can just relax.
Feeling this deeper breath with a deeper sense of movement into your body down into the bottom of your belly and perhaps even into your pelvis.
That without having to take more air in,
You simply open up the ability for the air to move down and enter into the belly part so that the belly and the chest rise and fall together.
And with the same sense of the ability with the same breath to invite it to move into your belly,
Imagine that you are also able to open up the ability for that breath to move perhaps down into your legs so that the chest and the belly continue to rise and fall together but that there is a semblance of that breath also being allowed to move through your legs so that your legs and your belly and your chest together are all breathing in one,
The rise and the fall.
Perhaps you notice that the breath isn't easily able to move into the legs.
You should just simply observe that that is the case.
Letting go and not attaching it,
Meaning anything,
Or that that is the case.
Letting go and not attaching it,
Meaning anything,
Or that it being right or wrong.
It just is.
You might begin to gently try and allow the breath to move there again,
Noticing the places in you where the breath easily moves and those that it easily doesn't move.
You're just observing,
Breathing and watching what is happening behind the scenes.
If the breath has moved throughout your legs,
You might notice a small tingling in your legs.
This might be a new breathing spot for the breath to touch for the first time.
On the next breath,
The breath moving again from the lungs into the arms.
So that you're inviting the breath to move into the legs and into the arms,
And then you're just going to start to notice the space in the arms.
You're going to see the space in the arms.
You're going to see the space in the arms.
And then you're going to see the space in the arms,
So that you're inviting the breath to move into the arms,
Down into your hands and your fingers,
And so that the breath is now all together breathing throughout your body.
Again,
You're not able to change or move the breath.
You're just simply allowing it to move where it would like to move,
Noticing the places that it might be stuck there for a second.
Inviting the breath once again in a very gentle,
Kind way to touch that spot where it might feel tight or blocked.
Noticing the lightness that you might feel in your body when your body is able to breathe as a fully connected body,
Not just the breath that stops in your lungs,
But that easily can move throughout the whole of you.
Just simply observing and noticing and breathing and staying here in this moment.
And from the attention on your breath and feeling it move in the places that it naturally has moved into your body,
I ask you to move your attention back out to the sound,
The sound that is around you.
Noticing what you observe from simply observing from afar,
Using the sensations and the sense of sound and hearing.
Your eyes are closed,
And so you're taking in simply by your ears.
And on the next breath,
Begin to come back to the full sense of an awakened body.
Your eyes still may be closed,
But that you take a deeper breath,
Coming back into the full sense of the awareness,
Back into the present moment where you are lying or sitting,
Coming back.
Simply observing that you have used this time to imagine yourself in another sense,
Breathing throughout your body and taking in the sounds of another place,
Perhaps far away from where you are now.
And simply observing that you have gone there and that you have come back and that you have the ability to do so.
Take notice.
Thank you all,
And good night.
