Let's tune into how it is to be here.
Just now.
Whatever has been happening before this.
Can rest a little further back.
For the next few minutes.
We're simply here.
The body can settle.
In whatever way feels comfortable.
It could be sitting,
Reclining or lying down.
There's no posture that needs to be perfected.
We can let the body find its own way.
Of being here.
The eyes can be open or closed.
And the muscles around the eyes.
May soften a little.
The forehead can soften too.
And the jaw.
The neck.
The shoulders and the rest of the body.
There's nothing we need to make happen.
We're just allowing a little space.
For noticing.
Today,
We are exploring the possibility.
Of appreciating.
What is already here.
We're not going to try to improve anything.
And we are not going to try to create a special experience.
We're just noticing.
That something is present.
And we are letting that be enough.
For a few moments,
We might open the eyes if they have been closed.
And we might notice if there is something to see.
It could be an outline of an object.
A color,
A shape.
Light on the wall.
Or perhaps what stands out more.
Is the space itself.
The space between things.
The stillness of the room.
We're not searching for the best thing to notice.
We're simply letting something that's already here to be received.
And appreciate it.
There may also be sounds present.
If it feels easier to listen with the eyes closed.
They can close again.
There might be a distant hum somewhere.
Birdsong.
The sound of your own breathing.
A sound.
Beginning,
And fading.
Or perhaps what becomes noticeable.
Is the quiet.
Between sounds.
That too can be part of the experience.
And that too.
May be appreciated.
Thoughts may appear.
A word.
A memory.
A passing image.
And if there are no clear thoughts or images just now.
There may be a kind of blankness.
A pause.
A quieter inner space.
We don't need to feel it.
We can simply notice what is here.
Even if it feels very plain.
And we might sense a quiet appreciation for that too.
There may be sensations in the body.
Worms.
Pressure.
Movement.
Tingling.
Or perhaps some areas feel neutral.
Or difficult to sense.
That is welcome too.
We're not trying to appreciate everything.
Only what feels simple enough.
In this moment.
There may be an emotion present.
Or perhaps no clear emotion at all.
Either way,
Something is here.
And we might gently wander.
What is it like?
To appreciate even one small part of this moment.
Just as it is.
And now,
Awareness can widen again.
We might sense the body resting here.
We might notice the sounds around us.
When it feels right.
The fingers or the toes might move a little.
May be a deeper breath.
Happens on its own.
And if the eyes have been closed they can open slowly when they are ready.
As we continue with the rest of the day.
We might remember.
That even something very ordinary may hold something that can be appreciated.
And we can meet it.
In a gentle way.
