Good morning and welcome.
Take a moment to just settle into your space.
Find yourself a very comfortable seated position or perhaps you could lie down and just take whatever movement feels good in your body right now.
That could be stretching,
Perhaps making noise,
Breathing,
Yawning.
And as you do this,
I welcome you to drop into this present moment.
Feel the points of contact of your body with the surface that you're on and just begin to become aware of the temperature of your skin.
See if you can feel the temperature of your skin,
Where your skin touches the air,
Your clothing,
The surface that you're touching.
Let your breath flow,
Breathing in and out and on the out-breath releasing any tensions in your shoulders.
Let your shoulders hang in your abdomen,
Pelvic floor.
Relax your jaw,
Your tongue.
Just let gravity do its work on your muscles and bones,
Releasing and relaxing.
Begin to take breaths at your own pace and become aware of how the breath moves your body.
As you breathe in,
Your chest might expand.
You might feel temperature changes at your nostrils or in your throat.
And as you breathe out,
You might notice a release of tension,
A different temperature in your nostrils and throat.
What can you notice that's unique to you?
Now,
I invite you to simply be aware of whatever is in the foreground right now.
That might be a specific noise,
Sensation or thought.
See if you can just welcome that.
You might tell yourself,
Oh,
I hear you,
I'm listening.
I'm here to give my time to you and continue to breathe at your own pace,
Letting the breaths flow in and out.
If there are thoughts arising,
Simply greet these thoughts.
You might say,
Oh,
I'm listening.
We're aiming for allowing and welcoming everything that comes into our awareness.
There is no goal.
There is no optimal way to be.
Everything that's happening now is perfectly good and the way it's supposed to be.
You might tell yourself,
I could be here with you listening,
Paying attention for a long time.
If something comes up that is challenging,
See if you can welcome that as well.
The aim here is not to change anything that happens,
But rather to just let that thing enter your awareness to acknowledge its presence.
Continue to breathe.
Let your shoulders hang.
Let your belly hang.
Release your pelvic floor,
Your jaw,
Your tongue,
Any tension in your neck.
Notice the sensations throughout your body.
No need to put in any particular effort.
Just allow a sort of ambient awareness of your body.
Everything that's occurring is exactly the way it's supposed to be in this moment.
It couldn't be any other way.
Every thought,
Sensation,
Judgment,
Feeling,
Instinct,
Every desire is perfectly the way it's supposed to be.
See if you can just take a moment to imagine what it would be like if there were no shoulds,
No expectations that things be any other way than they are.
How would you feel?
Keep breathing,
Keep existing.
You might notice your heart beating.
All these functions of the body keeping you alive in this moment,
Partially automatic,
Unconscious,
And the mind allowing itself to be in this moment.
And the mind allowing itself to think,
Allowing your thoughts to flow,
Not being in conflict with yourself,
Not being in conflict with anyone or anything in this moment.
Begin to notice the points of contact of your body with the surface that you're on.
I invite you to wiggle your toes and your fingers.
Notice any noises in the space you're in and take a moment to thank yourself for giving so much attention,
So much space for showing up today today and allowing yourself to be imperfectly.
Notice what this gratitude can do for you,
How you're affected in your body.
Thank you so much for this time with me.
Begin to blink open your eyes if they're not already open,
Orienting yourself to your space and greeting what comes next in the rest of your day as you transition.
Thank you.
