A warm welcome to you.
Today we're going to practice staying coherent,
Centered,
Grounded and steady,
Even when the world around us feels a bit chaotic.
So first of all,
Find a comfortable position.
You can sit up or lie down if you prefer that.
And let your body settle gently.
Your hands resting somewhere naturally.
And you can close your eyes if that feels right to you.
Just come to stillness.
Take a deep inhale.
And a long exhale through the mouth.
Allow yourself to arrive fully into this very moment.
You can bring your attention now to the points of contact between your body,
Your physical body,
And the surface that supports you.
So you can notice where your body touches whatever surface is supporting you right now.
Scan your body slowly from head to toe.
Notice sensations or tension or areas of ease.
Don't change anything.
Just observe.
Feel the weight of your body.
Allow the gravity to be your support.
With each exhalation,
You can let your body settle a little bit deeper.
And sense the steadiness that is already here right now in this very moment.
Beneath the surface of thoughts and all the noise.
And let's bring the attention now to our breath.
Again,
No need to alter it or change it,
Control it.
Just notice your breath,
Inhalation,
Exhalation.
Inhalation,
Exhalation.
With each inhalation,
You feel the aliveness in your body,
In your entire being.
And with each exhale,
You feel release.
Letting go of stress,
Letting go of any worry.
And notice also the space between the breaths.
These are the quiet moments that are always present.
This is your very foundation.
Even when the mind races.
Even when the world seemingly moves very quickly.
This space remains.
Imagine that your essence is the sky.
And all the thoughts,
All the sensations,
All the external events are merely clouds moving through.
Activities passing through.
You don't need to push them away or hold on to any of them.
Just observe them as they pass by.
And your awareness itself is steady,
Like the sky.
Holding everything with ease.
Even when the chaos arises outside.
With news or demands or obligations,
Noise,
Problems,
Challenges.
You can remain the witness.
Present with what is without being swept away.
Bring your attention now to the subtle,
Steady presence that is always there.
Underneath all the thoughts,
All the emotions,
All the sensations.
Now,
This is not a doing.
It's simply being,
Noticing.
You can connect with it as spaciousness or stability,
A quiet rhythm that is constant.
More space is created in every moment.
Allow yourself to rest in this awareness.
Let this awareness just permeate through your body,
Your mind,
Your heart.
Coherence naturally arises.
Just rest here in this awareness.
With attention,
With focus.
You're watching the activity around you.
Not from creating distance,
But the backdrop of all that is experienced.
Take a few deep breaths now.
Feeling the steadiness that you've cultivated and allowed to grow.
Notice how your body feels.
How your mind feels.
Most of all,
How you're feeling right now.
Your awareness holds you right now.
Know that this presence,
This coherence is always available to you.
It's never ever dependent on what's going on outside.
You can stay right here for as long as you wish.
Floating on the wave of the present moment.
Or you can once again open your eyes.
And by doing so,
You invite the world around you.
Wiggle your fingers,
Your toes.
And you carry this sense of grounded presence with you for the rest of your day.
See you next time.
