And let's just start with bringing attention to the breath.
Noticing the inhale and the exhale.
It's always nice to start with the breath because it stabilizes the mind.
Breathing in,
Breathing out.
And now,
Let's expand our attention to sound.
Can you hear any sounds in the room?
Or in the next room?
Just noting sound.
And now you can expand your attention or your awareness to include any sensations in your body.
Is there any,
Maybe a feeling in your feet?
Maybe you can feel the rise and fall of your chest with the breath.
The belly,
Sometimes there's sensations or feelings there.
Maybe the hands.
Dry or moist.
So just being aware of the body.
And now expanding your awareness to include any images or thoughts that are in your mind.
And you can label those,
You can note those.
We're learning to be the witness,
The observer of what's happening around us and inside of us.
Maybe you're noting planning.
Or maybe there's images you can name.
Noting is just an easy skill to cultivate that helps us tune in to what's happening in our present experience.
And now,
If you're willing,
See if you can go even further expanding your awareness to noticing your present experience.
To taking all of it in.
Any sounds,
The body,
Any emotions that are present,
Thoughts.
You're just observing with a curiosity and a kindness what's happening right now.
It's like you're behind the waterfall where you're watching the water come down,
You're watching your own present experience.
So let's bring attention back to breathing.
Just resting the mind on the breath.
The inhale,
The exhale.
I'm going to sound the bell and you can bring attention to sound and listen to the sound of the bell all the way to the end.
And then slowly open your eyes.
