I listen,
I listen.
The sound of this bell brings me back to my true home.
So beginning this practice by bringing your attention back home to your body and whatever form that takes,
Just,
Hello my dear body,
I'm here.
You might notice what your body is sitting or lying on in this moment.
And let yourself feel the support of that furniture or the floor,
Whatever you're resting on.
And just remembering how that furniture or that floor is itself being supported by the entire earth at some point beneath you.
In this moment,
You are being supported by the entire earth.
So let yourself really feel that and that maybe you can let go a little bit more knowing you're supported by the entire earth.
Becoming aware of the space that's around you,
The air around you,
The room that you're in,
And the people around,
And just feeling into the safety of that space.
If you would like,
You can open your eyes and look around you,
Just remembering how safe and supportive the space is that you're in.
And just letting that space really hold you.
You're held by what's around you,
What's beneath you,
And all of that support can allow you to relax even just a little bit more.
And then if it's supportive for you to become aware of your breathing,
You can become aware of the inhale,
The beginning of the inhale,
The middle of the inhale,
The end of the inhale,
As well as the exhale,
Beginning of the exhale,
Middle of the exhale,
End of the exhale.
And just letting yourself for a few moments rest with the breath.
Whenever your mind wanders off the breath,
Very gently bring it back to the breath.
Breathing in and breathing out.
And then you can stay right there if you like with the breath,
Or if you'd like,
You could bring your attention to your feet.
Just notice your feet.
Notice your legs.
Just noticing any sensations there,
Any tension or tightness or achiness.
Notice your hips,
Your lower back.
Notice your spine,
Your mid-back,
Shoulder blades,
Shoulders.
Notice your hands and fingers.
Notice your wrists,
Your arms,
Elbows,
Shoulders.
Notice the top of your shoulders,
Your neck.
Notice your whole head,
Back of your head,
Top of your head,
Forehead,
Eyes,
Nose,
Cheeks,
Ears,
Lips,
Mouth,
Teeth and tongue,
Your throat,
Your chin,
Your neck,
And down to your heart center,
Your chest,
Lungs,
The whole chest and heart area.
Just become aware of how it is in this moment.
Your rib cage and your belly below your rib cage,
Your lower abdominal area,
All the way down to your groins.
Become aware of that whole front part of your body as you breathe in and out,
And just resting right there in your body,
Every part of your body,
And just noticing what thoughts or stories or images would like your attention right now.
What's there that's maybe keeping you from being fully serene,
Fully present,
Fully at ease?
What's in need of your attention,
And just notice.
Maybe it's a physical sensation,
An ache or pain.
Maybe it's a kind of knot in your stomach having to do with something.
Maybe there's a tension in your jaw or heaviness in your chest,
Whatever it is,
Just notice it without needing to change it or judge it,
But just notice it in this moment.
Just saying hello to whatever's there.
What inside of me would like my attention right now?
If your mind wanders,
Just gently bring it back.
Just saying hello to whatever arises in the moment.
There's nothing wrong here.
Everything is there for a good reason.
