Welcome,
Thank you for being here.
Starting our practice by checking our posture.
Are you holding a posture that supports comfort and ease and at the same time invites you to stay awake,
Present for this short practice?
So taking a moment here to check in with your body.
Closing the eyes gently or simply lowering the gaze,
Whatever is more comfortable for you in this moment.
And taking a deep breath in here and a gentle exhale.
Continuing at your own rhythm,
Inhaling deeply,
Exhaling softly.
Staying in contact with the movement that reveals the presence of your breath.
What's a movement?
The sensations that reveal the presence of the inhale.
And what movement appears with the exhale?
Deep inhale,
Gentle exhale.
And as you continue,
You might notice any tightness or tension that can be easily released.
Inviting a sense of softening release with the exhale.
Allowing our body to become softer.
And gently now,
Allowing the breath to go back to its natural rhythm.
Letting the breath be natural.
However it might be in this moment.
And my invitation now is that we set an intention to not fight our mind activity.
We can also say befriending our minds.
In any moment you notice mind activity that gets you away from the contact with your body in this present moment.
Noticing that,
Oh,
Thinking.
And in that moment,
Having an active exhale.
Releasing any possible tension or holding.
And gently coming back into the body.
As in noticing the body breathing moment by moment.
You might focus on a particular part of your body.
Maybe the belly rising and falling.
Or a sense of shoulders rising and falling.
Whatever it might be more comfortable for you.
Staying present with the body breathing moment by moment.
And then you might notice mind activity only after realizing that the attention has been gone for quite a while.
And that's lovely.
A moment of presence.
A moment of waking up in the potential.
An opportunity to notice,
Okay,
Thinking.
Now I can relax back into the present moment without judging that.
Without judging mind wandering.
And then resting back in that movement of the breath.
And at one point,
It's quite natural that you realize again that your attention has completely lost contact with the body.
And in that moment,
You wake up from being lost in thought.
You might even say thank you.
Or great,
Waking up.
Opportunity to relax back into the present moment.
Notice your body breathing here,
Alive.
Notice how all this activity of the mind happens by itself.
Letting it be as it is.
Let this be your practice,
Noticing where your attention is.
And if you realize that you just come back from being lost in thought,
An opportunity to notice how it is to be back in the present moment.
Resting back into that freshness,
Aliveness that is available here and now,
Moment by moment.
Witnessing being resting in the present moment,
The attention is here and now.
Noticing that might be mind activity happening in the background.
And also getting completely lost in thinking.
And then back into the present moment.
Just naturally.
This also happens by itself,
There's no way of forcing that moment of waking up.
Softening back into the present moment,
Noticing again the whole body breathing.
Befriending our minds.
And gently now,
Coming to the end of our practice.
Thank you for sharing this practice and may you be well.
