Welcome,
Please confine in a comfortable position,
Seated or lying down,
Whatever allows your body to feel most at ease.
Gently close your eyes and simply notice that you are here,
Feeling the contact between your body and the surface supporting you,
The natural weight of the body being held.
Allow the breath to move in its own rhythm,
No need to guide it,
Let it be whatever it wants to be.
Slowly,
With each exhale,
Let yourself arrive a little more fully in this moment,
Letting yourself sink a little bit deeper and letting yourself arrive exactly as you are.
Now allow yourself to rest in the simple experience of being here,
Simply sitting,
Simply breathing and being.
Notice the quiet underneath everything,
The stillness that doesn't require a silence.
Even if thoughts are present and sensations are moving through,
There is a sense of space that holds it all.
So,
Let this space be enough.
In this moment,
Everything is perfectly perfect,
There is nothing missing.
There is nothing you need to do,
Nothing you need to think about.
Just being is enough.
Let this sense of peace be the ground that you rest on.
This peace that is now created but recognized,
Remembered.
Now,
Shift from observing this moment to relating to it with kindness,
Noticing the body breathing,
The chest rising and falling and let there be a friendliness toward what you notice,
A sense of compassionate curiosity.
And invite in a sense of appreciation for the breath,
For the body,
For the fact that you are here,
Choosing this time to care for yourself.
This is love in the simplest form,
Just connection.
Let yourself feel what it's like to be with yourself,
Without needing to change anything.
Now,
From this place of peace and connection,
Notice the aliveness within you,
A sense of ease or excitement,
A sense of warmth,
Lightness.
Let your attention rest here,
Noticing the sense of letting life move freely.
Noticing how,
When nothing is being resisted,
There is a natural sense of aliveness.
Let that be felt,
Without holding on to it,
Without naming it,
Just allowing life to enjoy itself through you.
Now notice a sense of enoughness that may be present,
Nothing to chase,
Nothing to resolve.
This moment is already complete.
Let yourself rest in that recognition.
You don't need to become more or better.
You don't need to go anywhere.
Being here is enough.
Let yourself surrender to it,
Allowing yourself to melt into this moment.
Now gently begin to widen your awareness again,
Including the whole body,
The space around you,
The sounds around you.
And notice how this sense of peace,
Love and joy is not something separate from you.
It is a way of being,
A way of relating to life.
Now let us stay here for a few minutes,
Just being,
Just breathing.
And allow your awareness to rest on whatever feels most natural to you right now.
Slowly begin to deepen your breath again,
Slowly waking up the body,
Beginning to move the fingers and the toes,
Circling the wrists,
Maybe your head.
And when you're ready,
You may open your eyes.
Thank you so much for practicing today.
Have a good one.
