And when you're ready,
I'll invite you to just settle in,
Settle into your posture.
You might be seated or lying down comfortably,
Alert and at ease.
You might be standing or walking even.
So taking your posture.
And then you might begin by taking a big breath in through your nose,
Out through your nose.
And then as you allow your cycle of breathing to return to normal,
Return to its natural flow.
I'll invite you to spend a few moments bringing your attention to an anchor,
Your breathing,
Maybe your hands resting wherever they are.
You might be noticing your feet or sounds in the room.
I'm just resting your attention there without forcing it to stay.
You might even notice the other waves of experience that rise and fall around the wave of your anchor.
Emotions that are present in your body,
Thoughts that arise and pass away.
And all the while you can rest your attention here.
In the midst of all these changing experiences of present moments,
You might be able to feel the presence of your body in the midst of all these changing experiences of present moment life.
And I'll invite you now if it's comfortable for you to turn your attention to your breath.
You might notice where you can feel your breathing most easily in this moment.
Perhaps the rise and fall of your belly,
Your rib cage,
Gentle sensations in the back of your throat.
More cooling,
Tingling sensation inside the nostrils when you inhale,
Warming when you exhale.
And you might sense how you can trust your breath.
How you can trust an exhale to come after each inhale.
And you can trust the inhale to come again.
And you can trust that you're breathing in and out of your body.
And you can trust the inhale to come again.
You breathe 15,
000 times every day without any effort.
Without having to think about it,
Without having to control it.
Sensing how you can trust this body to breathe itself.
And now I'll invite you to sense into the area of your physical heart.
You might even take a hand and place it over your chest on the left side.
Your heart pumps 115,
000 times a day.
Again,
Without any effort of your own.
Oxygenating your entire body,
Your brain.
Sensing the trustworthiness of this heart.
And then you might consider how the rest of your body,
All of your senses,
Are receiving input and data from the world around you.
And you might consider how you can trust your breath to come again.
And you can trust that you're breathing in and out of your body.
And how you can trust your senses are receiving input and data from the world around you.
Through smells,
Sights,
Sounds,
Tastes,
Through touch.
And how we can trust our body to do all of these things all on its own.
As you breathe,
See if you can relax and feel how your whole body is tending to itself,
Even as you sit here.
Next you might sense into your chair or whatever surface you're resting on in this moment,
The ground,
The couch,
The cushion.
Can you trust this surface to support you?
That the furniture is built well or that the ground is steady and stable beneath you?
Seeing if you can rest your trust there.
Expanding to sense this building that you're in,
The foundation,
As it connects to the earth however it connects to the earth.
Realizing that it's holding you safely.
And then you might draw your attention to the earth around you.
The trees,
The plants,
Trusting that they will resume growth in the spring.
Realizing that the water that's frozen into ice on the lakes will melt again.
What does trust feel like in your body in this moment?
And can you trust the turning of the days,
Morning to night,
The seasons,
As they fade in and out of one another,
Year after year?
As much as you're able to,
Listening in to your body.
Feeling from the inside and sense if you can trust the inner knowledge that comes from your body.
Sensing your body's signals and needs.
Listening carefully to what your body has to say to you.
What healing does it need?
What care does it want?
What wisdom does this body have to offer you?
Your body is always here waiting for your attention.
Waiting for you to trust it and listen to it.
Even if you've been out of touch for a long time,
It's possible to come back and to trust.
And can you trust in your awareness?
Your loving awareness that's big enough to hold all of your experiences.
The 10,
000 joys and 10,
000 sorrows.
Growth and decay.
Gain and loss.
And the birth and death of all things in this life that arise and pass away.
Letting the sense of trust and confidence grow from your awareness,
From this loving presence.
That you can be open and aware of whatever is here.
And you can hold it all.
In the next moment or two,
You can take your time.
Finally opening your eyes if they were closed and bringing your attention back to the room.
Thank you.
