5 Points of Presence

So,

Sitting comfortably with your feet on the floor and your hands on your lap,

Take a gentle deep breath in and out and close down your eyes,

Letting the eyes rest and relax and sending a little gratitude to the eyes for all the work they do.

Taking a moment now to shift your awareness into the first point of presence,

The breath.

The one thing that we all have in common.

Resting your awareness there on the in and the out.

The in and down.

The up and out.

Feeling the movement in your stomach or your chest.

Perhaps it's both.

The gentle movement in your upper body with inhalation and exhalation.

Perhaps noticing the flow of air through the nostrils.

The contrast between the freshness of the in-breath and the warmth of the out-breath.

Perhaps noticing if there's a gap between the in-breath ending and the out-breath beginning.

And paying particular attention to the out-breath now,

Notice that subtle release.

The gentle,

Soft,

Gentle,

Soft,

Gentle,

Gentle,

Gentle,

Gentle,

Gentle,

Gentle,

Gentle,

Gentle,

Gentle,

Softening that happens as you breathe out.

Just follow the exhalation and allow that natural release to take place gently,

Easily.

Letting go.

Letting go.

Letting go.

As you rest your awareness in all the aspects of the breath,

The conscious mind quietens.

Allowing you to remain more in this moment of now.

To recognize the space that you're occupying here.

Understanding your experience of this.

And holding on to your awareness in the breath.

Become aware of the second point of presence.

Bringing some awareness to the hands,

The fingers and the thumbs.

Just noticing what you notice there in the hands,

The fingers and the thumbs.

Perhaps there's an awareness of heaviness.

Noticing the weight of your hands.

Perhaps there's an awareness of temperature.

Where the hands are connected to your lap or to each other.

Perhaps you notice the external temperature.

Perhaps a subtle flow of air across the hands.

And maybe,

Just maybe,

You start to notice the aliveness within the hands.

A certain sensation of energy,

Of presence.

Not trying,

Just allowing.

Only noticing what you notice.

And with your awareness in the breath,

And in the hands and fingers and thumbs,

Your conscious mind quietens down.

Deepening the experience of being in this moment.

Now.

In the space that you're occupying here.

Deepening your experience of this.

Holding on to the awareness of the breath and the hands.

Become aware of the weight of your feet on the floor.

The third point of presence.

Resting some awareness in the feet.

Noticing the connection to the floor.

Perhaps noticing what you're wearing on your feet.

This connection to the floor is important.

Going to Mother Earth helps with grounding and centering and balancing.

Simply noticing what you notice.

And this quietens the conscious mind.

Bringing you more and more into this moment of now.

This space that you're occupying here.

Deepening your experience of this.

Holding on to your awareness in the breath and the hands and the feet.

Moving some awareness to the fourth point of presence.

Moving some awareness to the shoulders.

Resting your awareness on your shoulders.

And noticing what you notice with your awareness on your shoulders.

For so many of us in these days of computers and mobile devices,

We hold on to tension in our shoulders.

Simply resting your awareness there makes you aware of this tension.

And it automatically starts to release.

Notice if you will,

Your awareness in the shoulders,

But also link to your breathing.

In particular the out-breath.

And take a moment or two with the next couple of out-breaths releasing and dropping the shoulders.

Letting go.

Letting go.

Letting go.

Letting go.

Simply noticing what you notice,

But perhaps bringing some awareness to the fact that as you release the shoulders,

You may notice a difference in your awareness in the hands,

The fingers and the thumbs.

And holding your awareness in the breath,

In the hands,

In the feet and in the shoulders quietens the conscious mind.

Taking you deeper into this moment of now.

Into this space that you're occupying here.

Understanding your experience of this.

And lastly,

Moving some of your awareness into the fifth point of presence,

The third eye.

A point of energy in the middle of your forehead.

Just noticing what you notice as you rest your awareness there.

Between the eyebrows and just up a little.

Perhaps noticing a point of sensation,

A point of presence.

Sitting with it.

Allowing.

Noticing what you notice.

And that point of presence in the third eye,

In the forehead,

Quietens down the conscious mind.

Taking you deeper into this moment of now.

The space that you're occupying here.

Understanding your experience of this.

And just noticing what you notice in this moment.

The breath.

The hands and fingers and thumbs.

The feet and their connection to the ground.

The shoulders.

The third eye.

Now,

Here,

This.

Drifting down deeper within.

Slowing down.

Surrendering and deepening this experience.

And in this moment,

With the conscious mind quieter.

With your awareness spread throughout the body.

Perhaps you can set an intention for the rest of the day.

Intending now what you wish to bring back from this experience.

And positive thoughts,

Energies,

Actions,

Habits.

You wish and intend to bring back for the rest of the day.

How you intend to treat yourself and others with respect.

How brightly you wish to shine your light.

Allowing others to recognise the light within themselves.

Perhaps intending now to spend more time in the moment.

Bring your intention now for the rest of the day.

And with the affirmations,

I have enough.

And I am enough.

We start to return to everyday conscious awareness.

Bringing back clarity of thought,

Peace of mind,

Strong and steady nerves,

Relaxed and re-energised body.

Bringing back a lasting sensation of remaining grounded,

Centred,

Balanced and in the moment.

But also bringing back the perfect amount of energy for whatever you have to do today.

Feeling positive and optimistic.

And bringing back a deep and long lasting sense of wellbeing.

A sense of wellbeing all over.

And so returning to the day now.

Bringing awareness once again into your feet and toes.

Giving them a stretch.

Bringing awareness once again into your hands and fingers.

Giving them a stretch.

Taking a deep awakening breath in and out.

And when you're ready,

You can gently open your eyes.

Come back to the day.

Have a good stretch.

And as always,

Be gentle with yourself and with others.