Find a comfortable posture,
Whether you want to sit in a chair or on the ground,
Or perhaps you want to lie down.
And this is an invitation to let the mind rest,
Listening to the sound of the ball and settling in today's practice.
Start with the alignment of the body.
Step one,
Get the alignment of the body right,
And that might mean you just kind of shift around a little bit,
So the body is supported at the same time attentive and open.
And notice how you don't necessarily need any instructions,
Actually it is the opposite.
Just tune into the wisdom of your own body.
Feel the alignment,
Whether you're sitting or lying down,
An alignment which is aware and open.
Step two,
Is to relax into the alignment.
So notice parts of the body that you could soften or relax more.
The body is still attentive,
But notice you can hold yourself less effort,
And you might feel breathing.
Notice the movement of breathing.
So welcoming breathing into your practice,
And with it,
Might you stay with the breath and bring some words into the breath today.
So as you breathe in,
Might repeat the words.
I breathe in and calm my body and mind,
And I breathe out and I relax into the present moment.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
And if you notice that the mind goes off into the doing mode,
No problems.
Just see if you can lightly encourage the attention to come back to your breathing.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
You're simply looking after the only moment,
What's happening in the now.
Letting go of the to-do list as to what is happening later.
Just come back to what's happening now.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
Breathing in,
I calm my body and mind.
Breathing out,
I relax into the present moment,
The only moment.
Just a few more moments with the breath.
And now,
Let the words dissolve and just stay with the breath.
Let go of all the words and just stay with the breath.
Might you checking in on the present moment.
Notice the movement that's happening right now.
Perhaps movement of sound.
Perhaps movement of sensations.
Perhaps movement of feelings.
Or perhaps movement of thinking.
What's it feels like to be calm and feel grounded?
How does it feel to be grounded?
And notice all of the changing that's happening here in the present moment.
And you might simply feel back into your body.
Notice the posture and the position of the body in space.
And once again,
Let the sound of the ball settle you into this moment now.
And it feels right for you.
You might want to blink your eyes open and close a couple of times to come back to a seeing space around you.
And when you're ready,
You could lift off the gaze and relax.
Thank you so much for practicing with me today.
Namaste.
