Noticing how your body is in this moment.
Tuning in to the felt experience of your body.
Noticing if it wants to move,
And if so letting it move.
Honoring your body.
And that's the same for any time during the practice.
If you feel like moving,
Just move,
Honoring that inner guidance,
Inner wisdom.
Letting yourself rest into a position,
A position where you feel comfortable and yet awake and attentive to your experience.
And letting your face relax.
Your eyes,
You might like to close your eyes,
And it's okay to keep them open too.
If you keep your eyes open,
Just softening your gaze a little and perhaps lowering your gaze away from the screen or any distractions.
Softening your jaw,
Letting your shoulders relax.
Noticing any change in sensation as they relax.
Softening your belly and softening your heart too.
Inviting a sense of kindness and compassion for your experience,
Whatever it is in this moment.
Noticing what it's like to be here with your eyes closed,
If they're closed and if they're open.
Noticing your experience in this moment without needing to change it or needing it to be any different.
Without judging what you notice.
Allowing your experience to be as it is.
Feeling into the connection that your body's made with the supporting surface,
With the earth.
Noticing any sensations of contact between your feet and the ground,
Your feet and the earth,
Feeling where your bottom meets the chair or the floor,
The cushion or mat,
Your legs,
Your back.
Noticing how you're completely supported by the earth here,
Letting yourself rest into that support.
Noticing any sounds that are arising and moving and then disappearing,
How they naturally arise without you having to do anything.
Other sounds outside of you or inside.
Noticing too any fragrances or smells that arise.
You might take a slightly deeper breath,
Giving your attention to any fragrances,
Any scents and also to any tastes in your mouth or you might notice the absence of taste,
The absence of smell.
Noticing what you notice.
There's no particular experience that you need to be having.
Allowing your experience to be as it is in the moment.
And sensing too your visual field behind your closed eyelids.
If they're closed,
Any shapes or colors,
Any play of light.
Noticing your experience and letting your attention move deeper within the body.
Feeling what you feel within the body.
Perhaps the sensations of each in-breath and out-breath,
The movement within your body.
Noticing where that's felt and exploring what else is here,
What's here,
What do you notice within your body right now.
Letting your attention be drawn to wherever it's drawn.
Perhaps resting in one area or moving from place to place.
Is there tingling or tightness?
Perhaps a sense of openness,
Warmth or coolness?
Feeling whatever's there in your experience.
Letting it move and flow.
Noticing any subtle changes.
Feeling it with that same sense of kindness and compassion.
Allowing your heart to melt into the practice.
Perhaps there's some emotion in your experience,
Some energy moving.
Can you allow it to move?
Can you allow the emotion to be there?
Leaning into it,
Bringing this kind,
Loving attention to what's here,
Receiving your experience,
Receiving the moment fully,
Exploring it gently,
Lightly.
Letting it move and flow.
Letting your heart be tender.
Being with your experience.
Being with the flow of life,
The aliveness,
Without even having to understand it.
Life in its rawness.
You might like to offer this place,
This open,
Tender compassion and kindness to someone or something,
To a group of people,
To a pet,
To what you're called to offer it to.
And as well,
Holding yourself in this place.
Letting yourself rest here.
Noticing,
Feel,
Letting your attention move through your body where it wants to move.
Perhaps giving a little extra attention to certain areas.
Feeling into that support from the earth.
Feeling where your body meets the earth,
Meets the chair.
Before noticing again the play of sound.
You might like to bring some movement back into your body.
Also you might like to offer a sense of gratitude to yourself for making space in your day for yourself and for others.
When you're ready,
Slowly opening your eyes and reconnecting with the space around you.
Taking a few moments to continue to ground and connect with your environment.
