Starting by just taking your seat,
Settling into your posture.
Just allowing the body to soften.
Feeling the weight into your contact points with your surface.
And allowing the spine to gently be drawn upward through the crown.
So a stable back body and a soft front body.
And becoming aware of your breath.
And the sensations of breath as you breathe in and out.
Just a normal rhythm of breathing.
And allowing your breath to soften and settle your body into stillness even more.
And maintaining an attitude of non-judgmental awareness of this body.
Breathing in and out.
Of course you may encounter thinking and there's no need to do anything.
Just noticing,
Thinking and coming back and being in the body breathing.
With a gentle non-judgmental awareness of what is being experienced.
Maybe encountering sensations in the body.
And allowing sensations to just be as they are without evaluating or pushing them away.
Maybe being curious about sensations as energy.
Just observing what's in your awareness here and now.
And just allowing your present moment awareness to be as it is.
Thoughts arising and passing without getting caught up in story.
Just staying with your body breathing if you find yourself taken away.
Just observing what's here now.
Maybe noticing shifts within the body.
And if you encounter any energy in the body that's stuck or difficult,
Maybe just staying with that.
Being curious but kind and observing as you breathe into that space.
Not wanting anything to change,
Just noticing and observing if anything does shift.
Knowing that breath is medicine.
And if you encounter anything really unwanted,
Whether it's sensations or emotions or anything,
Just breathing alongside without doing anything.
Breathing in and out.
Breathing out.
Maybe noticing any spaciousness that's arising now.
And if there's no change,
That's fine too.
There's no right or wrong.
The adjust is this.
Breathing in and out.
And opening up to all sensations that maybe,
You know,
You're experiencing.
Maybe entering your awareness,
Whether that sounds or emotions,
Any mental formations.
And with kindness and non-judgmental awareness,
Just observing what's here for you now.
Knowing that each moment is perfect with its imperfections.
Also accepting it as it is.
Now,
Stay tuned.
Breath in and out.
Simply staying within your body.
Just observing all sensations as energy here now.
Noticing any changes.
Knowing that you can always sit and breathe into the body and explore the energy that arises in the form of sensations.
And using your breath as medicine,
Offer yourself ease and healing and accepting it in this present moment as it is.
And now taking a conscious breath in and slow breath out.
Letting go.
Breathing in again.
And out.
And a final breath in.
And out again.
And gently,
When you're ready,
Just opening your eyes.
