All right,
Yeah.
So here we are.
And let's start how we always do.
Let's start with our eyes open.
And just letting your eyes calibrate to this moment,
Which is to say,
Let your eyes see through a lens of observing what is simply here.
It's simply here in immediacy in your space.
So the walls and the colors and the shapes.
We're looking through a lens of simplicity on purpose.
So if you come across something that's not simple or has lots of judgment,
You're just going to acknowledge that but move on.
Move on to let your eyes find simplicity on purpose.
Simplicity.
Actual,
Factual,
We call actual,
Factual,
Just is and we're letting the eyes really do a 360.
So gently behind you,
We're noticing simplicity.
All the way around slowly to the other side behind you.
And this is also to help our brains calibrate.
To the immediacy of this room,
Likely not having any threat or danger,
Right?
If we see any threat or danger in this room,
We probably don't want to be in this room.
So when we take a moment to really let our eyes calibrate,
It helps that part of our brain that needs to know that we're in a safe space.
Safe enough space,
Externally anyway,
Even if we're feeling a little bit.
Hmm.
Whatever that would be inside.
We're just calibrating to the external for a second.
And letting ourselves see the chair that we're on or the floor that we're sitting on or standing on or the couch,
The bed,
Whatever,
Whatever is holding our body.
Letting our eyes see that.
Just observe.
Observe a sitting body.
Observe what your arms are resting on or your hands are resting with.
Observe where your feet are.
Your legs.
We obviously can't see behind us,
But we can see in front of us.
And we might be able to see peripherally.
The body breathing.
Or we might see that directly.
And be noticing you might notice the periphery of shoulders rising and falling with eyes open.
Or a slight movement up and down with the eyes open.
And then letting the eyes closed to feel more of that movement of breath to feel more of that movement of sitting.
So what we had been seeing with our sitting body now,
We can feel we can feel our sitting body.
We can feel the feet.
And or the hands and or the legs.
We can also feel what we hadn't been seeing.
Maybe there's a cushion behind you or something behind you.
If there is you get to just notice that support that's here in this moment.
We might have a just a simple conversation with our with ourselves.
Like an observational conversation like here's the hands.
I can feel the hands here wherever that is for you.
Or I can feel the.
Solidity of the floor under my feet or under my foot and based on context,
Right?
Or I can feel the back of the chair as I lean back catches my body.
So just have that simple conversation.
As you come closer to you and your experience of sitting.
We're consciously bringing our attention.
To the intimacy of this moment.
The simple intimacy of this moment.
There's some kind of experience that you're having with sitting.
We're going to do the same with breath in a moment.
But for now,
Just kind of notice more experiences of sitting with gravity.
And maybe notice what experience of sitting with gravity.
In this moment for you feels the most simple or or anchoring or grounding different words could be used.
An experience that you're having anywhere head-to-toes that your attention can.
And somewhat some way have some ease of staying with.
Sure thoughts might might come attention might go to thoughts or whatnot,
But then attention could come back to this experiential with some kind of ease.
Continue to notice the experiential that is somewhat anchoring for you in this moment,
Whatever it is based on your context.
You might continue to use that simple narrative.
Of or self-talk of oh,
I'm with X right now or I can feel.
For me at all.
I can feel the coolness.
On my on the skin.
My hands and the warmth at the same time.
That's an anchoring experience for me.
I'm just hanging out there.
And then we're going to turn towards breath.
We're going to get intimate with some aspect of breathing that's happening.
We know that breathing happens mechanically from the nostrils to the pelvic floor,
But we don't have to notice all that and we can't track all of it,
But we might bring some attention to some way that we notice breath.
Some way that we have awareness.
Of breath coming in and out.
So it might be through the nostrils might be the way that the side ribs are moving.
Might be something of the belly.
Could be just the shoulders rising and falling.
And we can connect to a simple narrative with that as well to help our attention stay with the experiential.
We might say I.
I know I am breathing.
Or could be more specific.
I feel the air coming in and out of my nostrils.
Or even more specific.
I feel the cold air coming in my nostrils and warmer air leaving my nostrils.
So we're invited to come intimate again.
Come close to the intimacy of this moment with breath and whatever way is simple for you.
It could be through coming to more specificity.
Now I feel the side ribs under my armpits or it could just be I know that I am breathing.
I know that I am breathing in.
I know that I am breathing out.
And when attention drifts into thought into thinking we might come back to that simple narrative.
I know that I am breathing in.
I know that I am breathing out.
And let your attention through your awareness keep following your the breathing coming in and the breathing going out in your own pace in your own way with as much specifics as you want.
The language can be a little different.
It might be I'm aware of breath coming in.
I'm aware of breath going out.
It might be I'm aware of being breathed with the inhale and I'm aware of being breathed with the exhale.
Intimacy with the moment.
Intimacy with breath with being breathed.
Thoughts grab your attention when awareness leaves breath and goes to thoughts.
Just notice that.
Oops.
And you can even have that little conversation like oh,
I've lost my attention my awareness of breath.
With the belly.
I feel breath coming in with the belly.
I feel breath going out or whatever is your experience.
Continue to get or to stay intimate.
Be curiously intimate with this moment.
Intimate with the body.
Who's in gravity?
Intimate with breathing being breathed.
And we can continue to be intimate with ourselves in other ways.
We might notice experiences that have ease.
We might notice experiences that have dis-ease.
And we're trying on observing.
I'm aware of my body breathing in.
I'm aware of my body breathing out.
I'm aware of ease and experience.
Experience.
I'm aware of dis-ease or discomfort in X experience just observing.
We're trying on the perspective that we don't need to manage gravity.
We don't need to manage breath.
We don't need to manage ease or discomfort.
We might then keep getting intimate with this moment.
Maybe it lends.
Maybe the intimacy lends itself to gratitude to some acknowledgement.
Yeah,
That we have a simple gratefulness in this moment.
And we might have that inner conversation.
I'm grateful.
I'm grateful to hear the sound of birds.
Grateful for the simplicity of breath coming in and out.
Whatever they are for you.
Just observing that gratitude.
Observing what we're grateful for.
We might even have some simple gratitude for observing different aspects of our moment.
And lastly,
We'll just see if we can lean into a little bit of compassion.
Compassion arises when we are not trying to change or fix.
When we're being with.
Compassion may have already been in occurrence for you without the word being named,
But we might have some compassion.
We might just give name to it.
Like,
Ah,
Yeah,
I have compassion for how the hands are just sitting with each other in this moment.
Don't need to change or fix them.
We might get more intimate.
Oh,
I have compassion for the self that is struggling with the unknown.
With regards to somebody I care about.
It's for me personally.
You might have your own acknowledgement of compassion.
Maybe compassion with regards to a simplicity and maybe compassion with regards to a struggle.
I've been having some some struggles with regards to the health of a loved one and just to have that compassion for myself.
Like,
Yeah.
Yes.
Compassion for the struggle for the disease or the discomfort that comes with not knowing.
And I can feel that breath coming in and going out.
So I'm going to be quiet for a few moments.
Maybe a couple minutes.
And you can have that inner conversation that simple inner conversation being mindful of what you're observing in this moment,
What you're noticing,
What you're experiencing.
Maybe what you have gratitude for or compassion with.
If you find yourself getting lost in complexity,
Bring your attention to anything simple of this moment and begin again.
Breathing in.
I know that I am breathing out.
If it feels right to you,
It may even change to know that we are we are breathing in together.
And we are breathing out together in our own ways in our own context.
As we start to slowly transition out,
Let the eyes slowly open,
Let your body move a little bit.
Maybe stretch.
It's taking time to come back to the screen when you're ready.
If you want,
You can jot some things down.
Some things maybe that you noticed in this rest that you want to stay connected with or continue to lean into.
