Take a moment to just find your seat,
Close down your eyes,
And deepen your breath.
With every exhale,
Just let go of everything that's gone on so far in your day.
Arriving in the here and now.
Fully present.
Feel your breath as it goes down into your abdomen,
Making sure the belly is nice and relaxed.
And feeling this expansion in your abdomen on the inhale,
The contraction on the exhale.
Lengthening the inhales and lengthening the exhales.
Take a moment to just notice the state of your mind.
Allow it to just be as it is.
No need to modify or change anything.
Take a moment to check in with your sense of smell.
Notice any smells in the room around you.
Check in with your sense of hearing.
Notice sounds coming from far away.
From close by,
Within the room and even from within your own body,
Like the sound of your breath or your heartbeat.
We're not trying to label any of these signs.
We just allow them to come in as raw data.
And check in with how you're feeling.
First noticing internally,
How are you feeling?
How is your energy levels?
And then checking in with your external feelings.
Just noticing the temperature of the room around you,
The feeling of your weight on the cushion or on the chair,
Wherever you're sitting.
The feeling of your clothes on your skin,
The breeze or whatever else you feel externally.
Notice any tastes in your mouth.
And with the eyes still closed,
Notice what you see.
Any patterns or colors or shapes behind your closed eyelids.
Then let go of any one sense in particular and just open all five senses all at once.
Just completely open up your sensory perception in all directions.
Just noticing whatever is there.
No need to.
.
.
No need to label or identify.
Just allow it all to be exactly as it is.
In your own time,
You can gently blink the eyes open and arrive back into the space.
This is a great meditation to use whenever you're feeling stressed or overwhelmed throughout your day.
Just give yourself these five or six minutes.
Thank you for listening.
