Welcome.
In today's session,
We will practice focusing on sensations such as the breath,
Noticing thoughts and moods,
And contemplating how to deeply listen to the signals our bodies are giving us.
Settle into your seat.
Let your body be comfortable and let your gaze be soft or close the eyes.
Let's begin by taking a few deep breaths in the nose and out the mouth.
Breathing deeply and fully.
Then feel the crown of the head lift up towards the ceiling as your shoulders glide down and back.
Allow the legs to grow heavy here,
Feeling through the length in your spine.
Letting yourself settle into stillness.
Not listening any tension in the jaw or in the forehead.
Just allow gravity to do its work here,
Rooting you to the earth.
Now gently guide your attention to any sensations that are coming up.
You may feel tingling,
Pressure,
Or sensations of hot or cold.
Allow these sensations to come through now as patterns of energy in the body.
Notice them arise and observe as they change and disappear.
Notice any mood that may be present.
Feelings that are pleasant or unpleasant.
Allow them to be as they are and see if you can notice any patterns of energy in the body that arise.
Now gently start to look at the breath.
Rather than force the breath here,
See if you can simply receive it.
If the breath feels soft,
Let it be soft.
If it feels deep,
Let it be deep.
See if you can simply mirror the ebb and flow of the breath with your mind and with your body.
For the last moment of this practice,
Relax.
Let go of any remaining tension.
Simply witness everything that is happening in your internal landscape.
Affirm that everything is in its own place.
Reclaiming now your ability to deeply listen.
Flutter the eyelids back open if they're not already and return to your outside world.
Thank you.
