Allow yourself to arrive here,
Just as you are.
There's nothing you need to change or prepare for.
You might notice the surface beneath you,
The way it holds your weight,
Or simply the fact that you're here.
Let yourself land at your own pace.
There's no right way to do this.
You're welcome to listen,
Rest,
Shift,
Or step away at any point.
Choice is part of the practice.
Take a moment to notice the space around you,
In front,
Behind,
And beside you.
Without needing to focus on anything for long.
Let this wider awareness remind your body that you are here,
Now,
And nothing else is being asked of you.
If it feels comfortable,
You might choose to close your eyes now.
Or continue with them open,
Resting your gaze somewhere neutral.
Notice the natural rhythm of your breath.
Not changing it,
Just sensing the gentle coming and going.
You don't need to follow it closely.
Even a simple awareness that breathing is happening is enough.
As your attention settles,
Notice which parts of your body feel more present today.
Perhaps your hands,
Your feet,
Your back,
Or somewhere else entirely.
There's no need to search.
Simply notice what stands out on its own.
When it feels okay,
You might include the pelvic region in your awareness.
In whatever way feels most comfortable.
This could be a broad sense of the lower body,
Awareness of areas such as the hips,
Sit bones,
Lower belly,
Pelvic floor,
Perineum,
Or tailbone.
Or simply a sense that this area exists.
You can notice from the inside,
The outside,
Or without clear edges.
You can choose how close or how far your attention goes.
You can stay at the edges,
Zoom out,
Or move away at any time.
If sensations are present,
Notice them as you would any other body signal.
Like hunger,
Thirst,
Or sleepiness.
Just information moving through the system.
You might notice pressure,
Temperature,
Pulsing,
Movement,
Heaviness,
Or something else entirely.
There's no need to name anything precisely.
And if nothing stands out,
That's okay too.
You're not trying to relax the area or make anything happen.
Awareness alone is enough.
Sometimes you may notice a softening or subtle shift.
Other times things may stay the same.
All of this is welcome.
You might notice how this area is already being held by the chair,
The floor,
Or gravity itself.
Or simply notice that holding is already happening without effort.
If small movements arise,
A shift,
A stretch,
A change in position,
You can follow them.
If stillness feels right,
That's welcome too.
From time to time,
Widen your awareness again.
Notice your whole body.
Even if one area feels intense or loud,
Other parts may feel steady,
Neutral,
Or calm.
You can gently move your attention between sensation and steadiness,
Touching in and resting back.
As the practice comes to a close,
Notice anything that feels different,
Even subtly.
A shift,
A bit more space,
Or simply the experience of having been here with yourself.
There's nothing to evaluate.
Begin to reorient to your surroundings,
The contact beneath you,
The sounds around you,
The steady rhythm of breathing.
When you're ready,
Invite gentle movement back in.
Fingers,
Toes,
Gentle roll of the shoulders,
Following what feels comfortable.
If your eyes are closed,
You can open them when it feels right,
Or lift your gaze.
Any remaining sensations,
Thoughts,
Or emotions can be acknowledged without judgment.
Part of the ongoing conversation your body has with you,
This sense of presence is something you can return to whenever it feels supportive.
This moment of noticing is complete,
Just as it is.
