I'd like to invite you to make yourselves comfortable making any slight movements,
Adjustments,
Finding a sense of ease within your body.
Breathing here,
Feeling your breath throughout your body.
Inhaling and exhaling,
Feeling that wave-like motion of your breath.
Noticing the gentle expansion and contraction as you breathe.
Feeling the gentle rise and fall of your chest and perhaps feeling the breath in a softening belly.
Noticing that constant wave-like motion of your breath,
Just like the ocean cresting and falling,
Ebbing and flowing,
Constantly moving just like the sea.
Bringing your awareness to the muscles of your face,
Perhaps sensing the very weight of your hair.
You might notice your scalp easing,
The forehead melt,
Your eyes loose in their sockets.
Perhaps you might feel your inward gaze soften.
Breathing there,
You might feel your teeth unclench and the jaw relax.
Bringing the breath and the awareness into your shoulders.
Notice what it would feel like breathing into your shoulders from the inside out.
You might sense the shape or the contours.
You might feel the muscles and bones.
Perhaps feeling the shoulders ease away from the neck,
Drop away from the ears,
Melt on your back.
And drawing the breath and the awareness deep into your arms,
All the way down into the fingertips.
Perhaps feeling the weight of gravity there.
You might notice the arms loose and heavy by your sides.
You might even notice the air upon your skin.
And breathing into your hands,
Perhaps feeling the air on the palms of your hands.
You might even feel the very edges of your skin.
What would it be like to breathe into the spaces between your fingers?
What would it be like to draw your breath into your fingertips?
Noticing any tingling vibrations,
Sensations there.
As you open your awareness to the sensations in the hands,
To feeling the connection of your breath to your body.
Perhaps feeling the connection of your body with your mind.
And drawing the breath and the awareness deep within your torso,
You might notice how your breath opens and broadens the back.
Loosening every muscle along the spine.
Perhaps feeling the lengthening of the spine.
And easing within the back.
Perhaps feeling your breath in a softening belly.
And drawing the breath and the awareness deep into the lower part of your body,
Down through each leg.
Perhaps noticing where your heels are against the floor.
Sensing where the tops of your feet are in space.
And bringing your breath and the awareness down into the lowest part of your body.
You might feel a groundedness,
Rootedness as you feel the ground come up to support you.
Feeling stable in your space.
Breathe there.
Noticing the thoughts.
Noticing the sounds.
Feeling all of the sensations within your body.
Opening to it all,
Meeting yourself right where you are.
Noticing with a curious awareness everything that's there.
Not judging,
Not trying to change anything.
Simply noticing,
Witnessing.
Witnessing and breathing.
Watching your experience unfold moment to moment.
Checking in with yourself.
Noticing what's there for you right now.
Notice how your body is always speaking to you.
Every thought,
Every feeling starts as a physiological sensation.
Are you listening?
What's your body saying to you right now?
Checking in with your breath.
Feeling the rise and fall of your chest.
Noticing the inhale and the exhale.
And in your awareness of your breath you might notice the slight pause between the two.
Between your inhale and your exhale.
Perhaps noticing the space between your breaths.
The space between the sounds.
The space between your thoughts.
The space between your breaths.
What would it be like to drop into that space?
To rest gently there.
To allow yourself to drop in.
To allow yourself to let go.
Noticing the wave-like motion of your breath as it moves throughout your body.
The gentle expansion and contraction of your chest.
The gentle movement of your ribs.
The movement within your belly.
Simply watching,
Noticing,
Witnessing,
Breathing in.
Opening all of the senses to the experience right now.
Bringing the awareness to the area around your heart.
Breathing there.
Noticing what's arising.
Noticing the sensations.
Saying yes to whatever is there.
What does it feel like to say yes?
To say yes to everything that's arising.
Saying yes to your thoughts.
Yes to the sounds.
Yes to the sensations.
Saying yes.
Yes.
Yes.
Notice what yes feels like in your body.
This invitation.
This invitation to present moment experience.
Saying yes to the possibility of this moment.
Yes to everything right now.
