Hello and welcome to this practice.
This can be used any time that you want to practice and bring your attention into the present moment.
Begin by finding a position that feels supportive where you can be alert yet at ease.
Taking time to make any adjustments necessary so that you feel at ease during this practice.
Once you're settled close the eyes or lower the gaze whatever feels most comfortable for you and begin by taking a couple of deep breaths.
And as you arrive and settle in this moment I'm going to ask that you move your attention all the way down to your feet bringing a curiosity to the sensations that can be found here.
Perhaps there's a sensation of coolness or heat.
Maybe you can feel pulsing or tingling.
Perhaps there's sensations of dryness or dampness.
Seeing if you can invite an investigative quality to this practice.
You're not trying to change anything or make anything different.
You're simply investigating the feet in this moment.
They're a great anchor of attention because they are always in the present moment.
So spending some time bringing that sense of curiosity.
You're not trying to change anything.
You're simply noticing what's here already.
Moving the attention now from the feet to the seat or the posture that you've taken.
Maybe noticing where you're making contact with whatever surface that you're on.
Perhaps there's a sense of gravity or being held and supported by the surface.
And maybe there's sensations that you're aware of.
The body,
The position that you're in,
Is also a great anchor of attention.
Noticing any sensations,
Bringing a friendly curiosity to the exploration.
You're not trying to change anything or make anything happen.
You're simply exploring the posture that you've taken.
And when the mind wanders,
Which is what the mind does,
Not a problem,
Simply inviting the attention back to the object.
In this case,
The posture that you've taken.
Moving the attention from the posture that you've taken to the hands.
Maybe noticing where they're making contact with one another.
Perhaps they're resting on the thighs.
Maybe there's pulsing or tingling that can be known about the hands in this moment.
What can you know about the hands in this moment?
Every time you notice that the mind has wandered,
Simply inviting it back to sensations in the direct physical sense of the hands.
Another anchor of attention is the breath.
The breath is always in the present moment.
So shifting the awareness from the hands to the experience of the body breathing.
The breath is a wonderful friend and anchor.
We're breathing 24-7.
However,
We don't often pay attention to the breath unless there's some difficulty.
Allergies or a cold.
So where do you notice the breath most easily in the body?
Perhaps it's at the tip of the nose or at the nostrils.
Or you may feel the breath at the back of the throat.
Or perhaps you feel the breath most easily in the torso with the rise and fall of the chest.
Rising on the inhale,
Falling on the exhale.
Or perhaps you feel the breath most easily in the lower torso,
In the belly.
The expansion and contraction of this area.
Inviting a sense of curiosity and investigation to the experience of the body breathing.
Breathing in knowing that you're breathing in.
Breathing out knowing that you're breathing out.
Noticing the pace and rhythm of the body breathing.
And for the next several minutes I'm going to invite you to focus on the object of attention that felt best to you for this practice today.
The feet,
The seat,
The hands,
The breath.
Spending time getting curious about this area or experience.
And every time the mind wanders,
Simply bringing it back to the object of attention that you've chosen today.
No need to be upset or judgmental.
Simply noticing that the mind has wandered and coming back to the present moment.
That's the practice.
You you And as you feel ready,
Maybe bringing some movement to the body,
Wiggling the fingers and toes,
Or even taking a stretch if that feels good.
Opening the eyes if they've been closed.
Thank you so much for your practice today.
Be well.
