We'll get started in just another 10 seconds.
But if you're already present in the practice,
Then take a seat.
Relax your mind and body.
Find some stillness.
And again,
Thank you,
Thank you,
Thank you for showing up.
Sitting up nice and tall,
Let's just start with the eyes open.
Soften the gaze.
Drist the eyes,
But not like a laser focus,
A soft focus.
It's called the drist out in front of you.
And just simply find some breathing.
And as you breathe,
Just be aware of the information that's out in front of you,
But not try to decipher that information.
Just notice colors,
Shapes,
Patterns.
And just be aware of that data that is in your eyes.
Breathe,
And let go.
Drop into this moment,
But just seeing the world around you.
And kind of see if you can get into a panoramic view.
So without moving the eyes around,
See if you can notice what's out on the right,
The left,
The top,
The bottom,
The spaces in between.
Just kind of stepping back from the need to figure anything out and just be with what's out all in front of you and around you.
A few more breaths,
Inhale big.
Exhale softly.
Let go of the need to do anything,
To figure anything out,
One more breath.
When you're ready,
You can close your eyes.
Keep accessing and finding the breath.
Just be aware of your body,
How it's sitting and the weight in your sit bones or the way your shins,
Depending on how you're sitting or your feet are grounded into the floor.
Using your breath as a means to kind of cut through the mental chatter and just feel the experience in your body right now.
Like the actual,
The physical experience will get into the emotional life a little bit in a few moments here,
But I just want you to feel right.
You feel more weight in one sit bone or the other.
You feel like maybe there's a pain in the body somewhere.
Just be aware,
Not trying to change or fix or fuss,
But just simply be physically aware.
Take a few big breaths into the nose.
Exhale out the nose.
Again,
Big beautiful breath in.
Relaxing,
Exhale flows out.
And another.
Just simply stay with your breathing and how about we just access the sensation of your breathing.
Right,
The sensations it creates physically in your body.
Just try not to change,
Manipulate or create an experience.
Just be with what's already there.
Feel that subtle lift on the inhale.
We'll let go and drop on the exhale,
The falling sensation.
Just keep it real simple and just keep coming back to the objective awareness,
Effortless awareness,
Just feeling the breath in your body.
Breath after breath,
Moment after moment.
Also being aware of the stream of consciousness,
The never ending river of thought that just keeps flowing and flowing.
What our job and our choice can be instead of jumping in that river and getting caught up in the current and being pulled into a thought and a feeling and whatever else comes up with that,
Can you just rescue yourself out of that stream of thought.
Sit yourself onto the river and the side of the banks of your consciousness and your thinking.
Just let go.
Let go of the need to do anything,
To be anywhere,
To feel a certain way.
About simply being a human being,
Having a human experience in the moment and just being aware.
Just take a few more big breaths into the nose and exhale out.
Another inhale and let that one go as well.
One more inhale.
See how you're feeling,
Get into your emotional life,
Be just curious.
Recognize how you're feeling first.
As you become more aware of that feeling,
Can you accept that it's there.
Not trying to change again,
Just hold space.
Instead of resisting and trying to fight against like,
Oh I'm so anxious,
Can you just hold space and kind of hug it with that space and just let it know,
Let yourself know it's okay to feel and see if you can investigate where that feeling is in your body.
You know,
That people describe and I feel it too like anxiety kind of stretches across my heart space,
Across my chest.
Or maybe there's a pain in your belly or something like that.
Maybe it's in your heart or maybe there's just a lot of tension and stress in your shoulders or your neck.
Just be with it,
Where it is.
And then lastly,
Just not,
Don't identify yourself like non-attachment,
Non-identity.
See if you can gently and actively and intentionally,
Continually sit objectively and feel the feelings,
Feel the body,
Be aware of the thinking.
Just come back objectively to this moment of finding your breath.
Bring your hands to the right center,
Lift your chest actively up into your thumbs and take a breath in.
And exhale,
Solid out.
And again,
Big breath in.
Let that go out,
Out,
Out,
Out,
Out.
And then a little more in there.
Thank you.
