Welcome to 13 minutes of presencing together.
We can begin by relaxing the eyes,
Softening the gaze,
Or allowing the eyes to close completely should you feel so comfortable.
Let's let our tongues and our jaws relax,
And then let's notice if we're holding any expressions or tension in our faces,
And allow those to relax.
We might notice the placement of our heads above our shoulders,
And become aware of the dignity of the spine in space.
We may notice our seat in the chair,
And how our feet are connecting with the ground below.
We might turn our attention to the breath and notice how the breathing is happening naturally,
Noticing each breath as it comes into the body,
And each breath as it leaves the body,
And just noticing and observing the breath for a few breaths as it occurs naturally.
And as we notice the breathing,
We may also become aware of the shape of our shoulders,
The shape of our chest,
And we may begin to notice the placement of our arms and our hands in the space around us.
As we continue on together,
We may notice sensations arising in the body,
Sensations arising on the body,
Feelings arising from inside.
This is perfectly natural as the mind becomes quiet,
Sensations and feelings do arise.
These sensations could be something simple like warmth or coolness,
Dryness or moisture,
It could be ease or tension.
Any sensation that you are observing now is a natural occurrence,
Informing you about your present condition,
Your current situation.
So we stand by and observe these sensations as they arise,
They might stay for some time,
And then as they pass away,
We observe and notice,
And observe and notice.
And even as we continue observing the breathing or noticing sensations on the body,
We may also find that the mind has a tendency to chatter,
It may be having conversations,
And this is a very natural occurrence,
The mind is here designed specifically to make conversation,
To make connection.
And we'll be able to get back to that soon,
But for now,
When the mind makes chatter,
We're just going to observe the chatter,
Notice it for what it is,
And then notice how it passes away.
In the same way that the inhale comes in for a while,
It doesn't go on forever,
Eventually it turns around and passes away as an exhale.
Similarly,
Any sensations that arise eventually pass away,
And any internal chatter or conversation that arises also eventually passes away,
And we're able to return to our observation.
And as we continue observing the breathing or observing the sensations on the body,
We may also notice more and more subtle forms of conversation,
Or we may be noticing distraction or sounds or inputs from outside of our bodies,
From the other people in the room.
We notice these as well,
Observe them,
Remain curious,
But again let them pass along the way as natural occurrences in the moment,
But come and then go,
Always returning to awareness of the present moment,
Either through noticing the breath or noticing the sensations of the body.
And as we continue to observe and let go,
Observe and let be,
We may also start to become aware of the others in the room around us,
Also practicing along with us,
Each and every one of us observing our own experience,
Our own sensation,
Our own breathing,
Happening in real time in the current moment.
As we extend this awareness out beyond ourselves to the room,
We may have a sense,
Or an observation about the social field that we find ourselves in,
And we may take some time exploring with our mind's eye the quality of that social field,
Today,
Here,
In our unique situation,
With those of us whom with we share the social field.
Similarly to how we observed our own sensation,
We also observe and notice and let come and let go,
While remaining curious about the social field that we share together.
And as we continue to experience our social field together,
We remain curious and acknowledge all of the diversity of experiences,
All of the variety of sensations and feelings and observations that we may share collectively in our social field.
Observing,
Sensing,
Noticing,
Letting come and then letting go,
From moment to moment.
And now that we found ourselves here and now and together,
In today's current situation,
We observe and notice and acknowledge each other's presence,
Each other's gifts,
And each other's sorrows,
Without judgment,
Without holding on,
But again letting come,
Observing,
Remaining curious,
And letting go.
And as we come to the conclusion of our 13 minutes of presencing together,
We acknowledge and allow for a moment of gratitude for the presence,
For the current moment,
And for the gifts that we each bring to today,
To the current situation,
Here and now.
