And to begin,
I would like to invite you to find a comfortable position,
Whether that be sitting down,
Lying down,
Or maybe standing,
Whatever feels most comfortable to you in this moment.
And as you find that comfortable position,
Take a moment to look around at the place that you are in,
Noticing all of the beings that are in this place,
Maybe looking above you,
Looking in front of you,
Looking to your left,
Looking to your right,
Just taking a few moments to notice everything that is around you and in this place.
And if you feel comfortable,
I would like to invite you to gently close your eyes,
Or gently rest your gaze in front of you,
And slowly begin to bring your attention to your breath.
Just observing the breath entering your body,
And gently observing your breath as it leaves your body.
There's no need to adjust your breathing,
Just simply take a few moments to notice your breath.
I wonder what it feels like to just breathe.
And slowly bringing your attention to the parts of your body that are in contact with the earth,
Noticing the sensations in your body that are in contact with the earth,
Noticing how it feels to touch the earth,
And slowly expanding your attention to the sensations in your face,
Noticing if there is maybe a breeze that touches your face,
Noticing if there are different sensations on your skin,
Maybe noticing your clothes in contact with your skin.
Just gently bringing your attention to all of the sensations on your skin,
And all of the sensations throughout your body.
Maybe bringing your hands now in front of you,
And forming a cup with your hands,
And filling this cup with the air of this place.
I wonder what it feels like to hold the air of this place in your hands,
Bringing your attention to the sounds of this place,
Beginning to notice all of the sounds that are in this place,
Maybe noticing the loudest sound that is in this place,
Maybe noticing the quietest sound that is in this place,
Noticing sounds that are further away from you,
Noticing sounds that are closer to you.
I wonder what this place sounds like.
I wonder if you can hear the silence between sounds.
I wonder if there is silence in this place.
Bringing your attention now to your nose,
And to all of the smells that are here in this place,
In this moment.
Maybe lifting your head a little higher,
Beginning to gently sniff the air,
Maybe sniffing the air as a dog would.
And maybe turning your head from one side to the other,
Just beginning to notice the smells of this place,
And now bringing your attention to our sense of taste,
Maybe beginning with your mouth,
Maybe beginning to explore the taste of your own mouth.
Maybe you can still taste your last meal lingering in your mouth,
Or maybe the taste that is always in your mouth.
Just take a few moments to explore the taste of your own mouth.
And maybe if you're feeling a little adventurous,
You can take a sip of the air of this place,
Taking a sip as if through a straw.
I wonder what this place tastes like.
And if you feel comfortable,
Maybe placing a hand now on your heart,
And just taking a few moments to sit with your heart.
Maybe feeling the beat of your own heart.
I wonder what it feels like to have your heart and your body today.
If there is any feeling of pleasure in your body,
Just noticing this pleasure in your body,
And sitting for a few moments with this feeling of pleasure.
In a moment,
I'm going to invite you to open your eyes,
But don't do this just yet.
When I invite you to open your eyes,
I would like to invite you to open your eyes very slowly.
And as you open your eyes,
Begin to take a look at the place that you are in,
Noticing all of the beings that are in this place.
And maybe consider that everything that you are seeing is also seeing you.
When you feel ready,
Begin to slowly open your eyes and look around once more at the place that you are in.
And now,
I would like to invite you to take one more full breath,
Breathing in slowly,
Breathing in deeply the air in this place,
And slowly breathing out,
Breathing your breath into this place,
Connecting to this place through your breath.
