Welcome to today's practice.
I invite you to take a comfortable seat,
Whatever that means to you.
Today we're going to be focusing on coming back home,
Coming back to yourself,
To your body,
To your mind.
Once you feel comfortable in your seat you can flutter your eyes closed or soften them on a still spot in front of you and just start to tune in.
We live in such a busy world,
Time seemingly moving quickly and it's in these precious moments where we can let the world slip away and focus inward.
Take a moment to scan your body,
Notice where you might be feeling tired,
Any pain or any tension and try to place some ease into those areas of your body through your breath,
Taking notice of your chest rising and falling as you breathe in and out,
Simply observing without identifying anything as good or bad,
It simply is.
You might have thoughts coming into your mind,
Maybe they are worries about what you have to do for the rest of the day or maybe thoughts of things that have already happened and that's okay.
Let those thoughts come in,
They're a part of the human experience and gently bring your attention back to your body,
Back to your breath.
The goal of your practice is not to be without thoughts or to have an empty mind,
It is simply to observe,
To take a step back and to just witness,
Focusing on your breath.
Start to notice the intricacies of your body and how your breath is connected,
Noticing the slight flare of your nostrils as you breathe in and out.
Notice the temperature of the air as it passes through your nose or your mouth and into your lungs.
What are the differences as you breathe in versus when you breathe out?
Do you feel your shoulders lift on the inhale and lower on the exhale?
Do you notice your body feeling heavier,
More grounded or maybe today it feels hard to focus and that's okay.
Just identifying the experience for exactly what it is and then gently directing yourself to the present,
The tangible,
The ground beneath you.
And now I invite you to imagine a peaceful stream of water.
This can look however feels fitting for you.
Maybe it's a stream on the beach that curves through the sand and leans out to the crashing waves of the ocean.
The palm trees gently swaying in the breeze.
The smell of salt hanging in the air.
Or maybe it's a creek high in the mountains filled with pebbles that have been softened from the churning water.
The tall oak trees and pine trees.
Rays of the sun shining through the branches hitting your face.
Feeling the warmth and feeling the breeze as it moves over your skin.
Take a few moments to build up this peaceful image in your mind.
Your space,
Your safe haven.
Noticing how your body and your mind feel safe,
Feels comforted,
In tune.
Noticing those subtle differences between now and the beginning of your practice.
The effort of simply observing becoming easier.
Concentrating on this beautiful image you've created in your mind.
Connected,
Grounded,
Supported by nature.
This beautiful world that we have surrounding us.
And noticing the ease of your breath.
How it replenishes your body.
What it feels like to come home.
Namaste.
