Taking this moment to find your most comfortable seat,
Maybe on your cushion or on a chair.
Allowing these few seconds to fidget as much as you need to.
And once you comfortably seated,
Maybe taking the attention to not move for the rest of the practice.
And when you're ready,
Closing the eyes.
And let's first begin by taking one full breath.
When you are ready,
Breathing out all the air of your lungs.
And gently and fully breathing in.
Maybe pausing at the top and when you exhale,
Exhaling slowly either through the nose or through the mouth.
And let's do this one more time.
Breathing in deeply.
Maybe pausing at the top of the inhale and when you exhale,
Exhaling slowly all the air from your lungs,
Allowing any obvious tension in the mind and in the body to be released at this moment.
And then allowing your breathing to come back to its natural rhythm.
Feeling the flow of the inhale and the exhale moving through you.
Noticing your body alive.
Any obvious tense sensation.
From the touch of your body with the floor,
The cushion or the chair.
From any tingling or pressure,
Vibrations,
Heat,
Warm,
Cold.
Simply notice the life within without wishing it to be different.
See if you can accept and appreciate the pleasant as much as the sometimes not so pleasant experiences that we have within.
If your mind wanders,
Bringing it back to your breathing.
Noticing the sounds surrounding you.
And from the sounds bringing your attention to your heart space.
See if you can eventually notice your heartbeat.
Does your heart feel tight or open today?
Maybe it's an in-between.
Simply notice without judging.
And let's take this moment to appreciate events or people that are part of our life.
So bring to mind something or someone that you are grateful for.
It can be a conversation that you had.
It can be the flute that you have in your plate.
The bed that you sleep in.
The support of your friend.
Your favorite song that came on the radio.
Whatever it is,
Simply bring that pleasant moment experience person into your mind.
And take this moment to say thank you in your own words.
And feel this gratitude within.
Maybe a softening of your body,
Of your heart.
Maybe some warmth.
Maybe an emotion arising.
And now gently bringing to mind something about yourself that you are happy about.
It can be an action that you've done,
A word that you share,
Or simply a quality that you recognize in your being.
So bring this into your mind's heart.
Bringing this moment to acknowledge the goodness of who you are.
This good quality or this good action.
And take a moment to really feel some gratitude and appreciation for the unique being that you are.
You may want to bring a hand onto your heart or in any other place on your body where it feels comfortable and comforting.
A gentle touch.
Remember to breathe.
And now let's take this moment to plant the seed of an intention for the day or for your week.
It can be,
May I be at ease?
May I be strong?
May I feel safe?
May I succeed?
Anything that calls your heart.
Don't think too hard.
Let the words bubble up.
Your heart already knows.
And repeat your intention a few times,
Maybe holding your heart with both hands.
Imagine when you feel that your experience is complete,
Allowing your hands to come back down into your lap.
Breathing in,
In gratitude for this moment.
Breathing in gratitude for who you are,
For the goodness in your heart.
Breathing with the love that you carry within and share with the world.
Breathing with this life that you are.
May you be well.
May you live this day with ease and peace within.
May you feel safe and protected.
May you be filled with compassion and loving kindness.
May you be happy and content.
