Let yourself settle into this moment.
Let your awareness be drawn gently into your home,
Connecting with your breath.
Allow your eyes to gently close and let your breath guide you out of the busyness of your day to the quiet within your own inner sanctuary.
As you feel yourself returning home with every breath,
Noticing your awareness being moved gently into the room,
Leaving all the busyness,
The rushing around,
All the things yet to do outside the door.
Allow yourself this space,
This moment of respite and relaxation as we signal to the nervous system that we are safe and in a space of relaxing.
Draw in a deep refreshing breath and let the exhale out on a sigh,
Taking in another deep cleansing breath and sighing out the unnecessary.
Leaving you here in this moment unencumbered,
Drawn within your own sanctuary,
Allowing yourself to notice the space opening around you,
Letting your attention be drawn gently to the sounds that you hear,
To the feeling of the movement of air against your skin,
To any fragrances that are wafting in on the breeze.
You may have a sense of taste in your mouth,
Allow yourself to notice how full this space is.
So many things to capture your attention,
Allowing your beautiful breath to soothe the nervous system,
To be your anchor point that calls you home.
And as we move through this process,
Understanding that thoughts will intrude into your sanctuary and that is okay.
Thoughts are a part of life,
They're a part of being human,
They're a part of what makes you unique,
Special,
Individual.
But there are moments like this one where you need to be free,
Where you need to be you,
Where thoughts are not the priority.
So the practice here is noticing,
Noticing when you get caught in your thoughts,
Noticing what these thoughts might be,
Whether they're thoughts of the past or the future,
Whether you're caught in wishful thinking,
Or whether there's a thought of emotional memory.
Just noticing these thoughts and then taking the next step of celebrating the noticing.
I'm noticing my thinking.
And once you've noticed,
Acknowledged and celebrated,
Let your awareness come back to your breath.
Let the thoughts go.
Come back into this moment,
Connecting with your breath.
And to really embody your awareness in this moment,
Let's anchor your awareness in the entirety of your body,
Allowing your awareness,
Your attention to sink down into your toes.
Noticing your big toe and all the other toes on each foot,
Having a sense of the soles of your feet and the tops of your feet.
Are they warm or are they cool?
Are they bare and feeling the air against them or enclosed in your shoes?
Letting your awareness move gently through your ankles,
Up your lower knees,
Through the knees and into your thighs.
Just noticing here the sensation of clothes against your skin,
Any air movement against your skin,
And noticing any sensations in your body.
And the key here is to refrain from judgment.
Just notice.
And if the thoughts are intruding,
Notice them,
Acknowledge them,
Celebrate your noticing.
This is the art of mindfulness.
This is the place of powerful peace.
Stepping into the role of the observer as you celebrate the noticing,
Returning your awareness back to your body,
Feeling the breath easy and your awareness resting in the whole of your legs.
As you feel your weight settling into the base of your body,
Noticing your pelvis,
Bringing your awareness up through the stomach and your low back,
Letting your awareness move smoothly through the whole of your trunk,
Up through the ribs and the chest,
The upper back,
And just noticing any sensations.
They're neither good nor bad.
They just are sensations in your body as your awareness moves across your shoulders and down both arms,
Feeling both upper arms down to the elbows,
Becoming aware of the backs of your arms,
Becoming aware of your forearms and your hands,
Feeling each thumb,
Noticing each finger,
Just being aware of how your hands are resting.
What do you feel?
What are you experiencing?
Just notice as your awareness moves up through your neck and into your head,
Feeling the sensation of air moving across the back of your head,
Having a sense of the top of your head,
Bringing your awareness to the whole of your face and both ears as you sit here quietly resting,
Observing any thoughts as they drift in,
Refraining from judgment and celebrating the noticing.
I invite you now to expand your awareness throughout the whole of your body,
Letting your awareness fill the whole of this space as you sit in this present moment with the sensations of the whole of your body and noticing at the same time the sounds around you,
The sensations coming through the room to you,
Noticing your moment filled to the brim with so much wonderful information and any time you find those thoughts distracting you,
Let the breath remind you of your home and bring your awareness into noticing those thoughts,
Celebrate that noticing and return to your body and your breath in the openness of the ever present now and I invite you to sit with this for a few more minutes enjoying the spaciousness of your own sanctuary,
The spaciousness of the ever present moment and everything it brings to you,
Just noticing those thoughts when they come,
Celebrate that noticing,
Return to your breath without judgment,
Relax into the presence of you.
Thank you.
Just allowing yourself to take a deep cleansing breath,
Letting that breath out with a little bit of a sigh,
Acknowledging the work you've done here,
The space you've created for yourself and the new skill you are developing,
The skill of being the observer,
The skill of connecting with your own free will whenever you move out of your thoughts,
When you're awake,
Gently blink your eyes open and go about your day.
