Welcome to this moment.
Thank you for choosing this time for yourself.
A choice that can be challenging.
Maybe the hardest,
But one that becomes so beneficial in practice.
The practice of choosing space.
Space to distance ourselves from the troubles,
Even the joys.
So that we can gain perspective.
So that we can gain calm.
So that we can gain understanding.
This is your moment.
Welcome your body to this present moment.
By listening to see if there's anything the body needs right now.
Does it need to sit?
Or maybe it needs to lie down.
Is there a final stretch that would feel just right?
Listening to our body.
To that natural intuition.
Your inner wisdom is speaking.
And if you're in a comfortable spot now.
Might you start to bring attention to your breath.
No need to control it.
Just watch it.
Feel it.
Maybe notice the space between the breath.
It might be in the chest.
Or maybe the belly.
Can you follow your breath?
Your breath is always there.
So we notice.
We notice it.
Might we bring a sense of freedom to the breath.
By relaxing the chest.
The shoulders.
Maybe even the stomach.
Allowing the breath to expand.
And contract.
Can we notice the sensations attached to our fingertips?
Moving our awareness outwards.
Maybe even noticing what the nail feels like.
What the tingling sensations feel like.
Or maybe even the ability to not notice what it feels like.
And what about the shoulders?
Can we bring a softening to the shoulders?
Allowing them to fall,
Rest.
No need to carry anymore.
Or the neck.
Maybe even noticing the space between the shoulder and the neck.
And what about our jaw?
Is it soft,
Relaxed?
Can we allow that tension to melt from our jaw?
From our mouth?
Maybe even our cheeks?
And if thoughts have come in.
A noise,
A distraction.
Just label them for what they are.
Thoughts.
No need to go further.
And come back to your breath.
Feel the sensations in your body.
And returning to the face.
Maybe get a sense of relaxation or smoothness across the forehead.
Letting our face feel relaxed.
No need to wear a face anymore.
Just experiencing your body as it is in this moment.
Can we bring in a sense of loving kindness just as we chose this moment?
Can we choose to offer ourselves and others the loving kindness that we deserve?
And when it feels comfortable,
You might repeat to yourself.
May I be happy.
May I be healthy.
May I be well.
May I be happy.
May I be healthy.
May I be well.
May I be happy.
May I be healthy.
And may I be well.
You might bring to mind someone you really look up to.
You admire or is a really good friend.
Could even be an animal.
The best kind.
And could you imagine them offering the same loving kindness back to you?
May you be happy.
May you be healthy.
May you be well.
May you be happy.
May you be healthy.
May you be well.
May you be happy.
May you be healthy and may you be well.
May you carry this loving kindness,
This offering into the rest of your day or evening.
Allowing yourself the loving kindness,
The presence in the moment that you deserve.
Coming back to your breath,
Deepening that awareness again.
Noting your body's wisdom.
It's always working.
Can we cultivate a better understanding if we stopped and we listened to our bodies?
What do you notice about your body right now?
What do you know to be true right now?
If it feels like you might be attached to a story in your head,
Come back to the present moment.
Can you feel your body?
What you might know is that it's tired right now.
Or maybe it's relaxed.
Or maybe it's anxious.
Or maybe right now,
In this moment,
You realize that your body is okay.
Is your body okay?
As you continue on,
Bringing in that loving kindness,
Remembering how your body felt.
Revisit.
Revisit this moment with the breath noticed.
Or a moment in time.
I offer you peace.
I offer you listening.
And I offer you the chance to listen to your own inner wisdom.
