Begin by taking several slow,
Deep breaths.
Letting the breath fill from the nostrils to the bottom of the lungs.
Holding.
And releasing.
Taking this several times.
Noticing how the body feels in this moment.
Noticing any tension or tightness that's obvious.
Any relaxation and tenderness.
Noticing any strong emotions.
All the way down to the subtle emotions.
Letting all of these sensations be exactly as they are in this moment.
We let our breathing return to a normal,
Uncontrolled pace.
We begin to turn our attention towards sounds.
The obvious sounds that are close.
And the more subtle sounds that are distant.
Noticing our reaction to these sounds.
Are they being registered as pleasant?
Unpleasant?
Or neutral?
Letting ourselves have whatever reaction arises.
Not trying to control.
Not trying to manipulate or change any circumstance in this moment.
Just deeply accepting every sound,
Every sensation,
Exactly as it is.
Including our judgments.
They too are allowed to rise and fall.
Noticing the impermanence of each sound and each sensation.
How the sensations of the in-breath become the sensations of the out-breath.
How each sound has an individual life.
A beginning,
A middle,
And an end.
Just letting this process wash over us.
This too is allowed.
Giving our thinking mind rest.
No need to figure anything out here.
Just breathing.
Relaxing.
Letting go.
Ending to wiggle arms,
Toes,
Fingers.
Coming back to the present.
Standing with a smile and namaste.
