Arrive gently,
Settling into the stillness.
To collect the attention fully,
Take a few very conscious,
Full,
Deep breaths,
Inhaling and filling the chest and the lungs.
And then exhaling slowly,
Feeling the letting go,
The releasing,
The sensations in the nostrils as the breath goes out.
And then again a nice,
Deep,
Full in-breath.
Slow releasing,
Softening down the length of the body,
Letting go.
And once again inhaling deeply.
Just slow out-breath,
Relaxing outward,
Letting go.
And then as the breath resumes in its natural rhythm,
Sensing the possibility of relaxing with the movement of the breath.
Feeling this whole body sitting here breathing.
You may take some moments to let the awareness scan through the body.
Notice if there is anywhere that wants to let go right now,
Soften,
Loosen.
It can be helpful to soften the eyes and let the brow be smooth.
Bring a slight smile to the mouth.
Let the shoulders fall away from the ears.
And just take some moments to feel from the inside out the space and aliveness beside the shoulders.
Bring some more there,
Letting go.
Feeling the hands rest in a very easy and effortless way.
Softening,
Softening the hands.
Feeling the life from the inside out there.
You might sense an openness at the chest and a softening at the belly.
Sensing if you can feel the breath received in a softening belly.
This breath.
And then this one.
And again.
Feeling the awareness fill the body deep,
Deep into the torso.
Sensing the length,
Volume of your legs.
Feeling the feet from the inside out,
Tingling,
Vibration there.
Feeling the hands again,
Soft,
Alive.
Feeling the attention to sense this body as a field of sensation.
Sphere that was created today.
Yes.
Including sound,
Listening.
You're listening to and feeling the whole moment.
Focusing the presence that's right here.
And resting in that openness,
That wakefulness.
Our practice very simply is to notice when we've drifted,
Gone into a virtual reality,
And gently relax back right here.
For many it's helpful to relax back right here and sense and rest with the movement of the breath.
And for some it might be the whole field of sensation.
Know that you're here.
Right here.
Namaste.
