I'll invite you to begin by finding a comfortable way to sit,
Lengthening upward through your spine,
Roll your shoulders back,
And I'll invite you to take a couple of long and slow deep breaths.
Allowing your breath to guide you into your body.
With each inhale,
Feel your attention begin to turn more inwards.
Allowing your thoughts to begin to move more to the periphery.
And then beginning to allow your breath to settle into its natural rhythm.
Letting go of controlling your breath in any way as best as you can.
And simply becoming aware of the ease of each inhale and exhale as they move through your body.
And allowing your breath to stay natural and easy,
I'll invite you to feel the weight of your seat and your feet and legs.
Just sensing the weight of the base of your body and the connection to the earth.
And allowing yourself to sink down heavily into it,
Becoming more grounded and rooted.
Feel the support that's here.
And staying with the ease of your breath,
I'll invite you now to turn inward and comb for any areas that might still be holding.
Whether that's the space between your brows,
Allowing it to smooth and soften.
Relax your jaw.
Soften your shoulders down your back.
And allow your belly to be soft as it moves with the breath.
Feeling the gentle rise and fall.
And allowing your breath to be the anchor,
I'll invite you now to begin to listen for the small sounds in the room.
Perhaps the hum of the furnace or the little creeks.
Whatever sounds are here,
I'll invite you to open and listen for them.
Notice as you do so,
Your mind begins to relax and your consciousness expand.
Even when we are trying to solve a problem or worrying,
Our minds can feel quite contracted and even cluttered.
And as we listen outward,
The mind can become expansive and relax.
I'll invite you now to listen beyond this room.
Perhaps even listening outside.
You might hear birds or traffic,
Maybe a plane.
Listen intently,
What can you hear?
And feel your consciousness expand even further as your listening expands further.
As though your mindscape can become vast and open,
Just like the outside,
Limitless.
And you may notice that as you listen,
There is less chatter in the mind.
Sometimes when we look for things,
We are directing our attention,
But when we listen,
We don't always know what we're going to hear.
Quieting the mind even further.
Feeling a stillness within.
I'll invite you to continue to feel your breath,
The rise and fall,
And also continue to listen in the room and beyond the room.
How far can you hear?
Allow yourself to become almost porous,
As though the sounds can move through you.
Feeling yourself become less solid,
Yet still,
Still and centered.
Allow the sounds to flow through you like a summer breeze.
I'll invite you now to begin to deepen your mind.
Open your breathing and feel yourself arrive back into your body.
Feel your breath,
The earth beneath you,
And yourself more fully here with a calm,
Expansive mind and a stillness and a presence fully here,
Fully relaxed.
When you're ready,
I'll invite you to open your eyes.
Thank you for joining me.
Namaste.
