Alright,
So go ahead and come into your space here,
You can let the eyes close.
Continuing to notice your experience here,
Whatever it is.
Maybe you notice a kind of a heightened state of being or maybe you notice a relaxation anywhere in between.
Also noticing the mind,
The kind of the content of the mind chatter.
And then bringing attention into the breath.
Just to nourish the body a bit with that attention in the body.
Feeling the inhalation.
And lead to the exhalation.
Back to the inhalation in its own time,
Your own pace.
Maybe experiment with different kinds of breath.
Maybe some deeper breaths and some shallower breaths.
Just to notice your experience of breathing.
Different ways of breath.
Noticing the chest and the belly rise and fall with the breath.
And then kind of scanning through your experience right now,
Whatever it is.
Different thoughts,
Stories,
Sensations,
Emotions.
And as you're doing this kind of gentle and curious scanning,
See if there's bits that you're not wanting to say hi to.
Are there things in this experience that don't seem okay or you'd rather not acknowledge?
Maybe that you don't want to see or admit to.
So notice whatever comes in with that.
Notice those bits now they're here.
They've been seen.
So feeling that in the space of the body.
Those bits having been seen.
Whatever that feels like,
Noticing that.
And then saying hi to that in the space of the body.
Notice the different stories that come if they're here,
That may be along with the sensations.
Saying hi to those different stories.
Letting the stories be as they are.
And then dropping into the felt experience where that story seems to live in the space of the body.
And with the next exhalation,
Breathe gently into that space.
And feeling right into that sensation.
Continuing to say hi to whatever's showing up.
If you notice a softening,
Saying hi to that.
If you notice a hardening,
Then saying hi to that.
So we're not trying to change anything.
Simply noticing what's already here and saying hi to that.
Whether you like it or not is fine.
And maybe it doesn't feel fine,
So say hi to that as well.
So notice the bits that are resisting the high.
Just honoring that.
If it feels like resistance,
Then honoring that,
Just letting it be as it is.
It's like you're saying hi to the resistance.
And if you notice a softening or any kind of welcoming or acknowledgement,
Then saying hi to that.
High experience of this moment here.
And then bringing in the thank you.
So noticing what's here and what shows up when you thank whatever is here in your attention.
You'll either notice a softening or a little bit of a hardening.
Maybe different words,
But maybe a similar movement.
So whatever your experience is with the thank you and honoring it straight as it is.
And then bringing in that I love you bit to this experiment and to notice what that feels like.
What's here that you don't really want to say hi to that's now in your attention?
And what does it feel like to say I love you to that?
And notice whatever your experience is.
Saying hi to whatever the response is in your system.
Whatever shows up here.
So letting that be just as it is.
And letting attention come to something in the anything that you'd like to say hi to.
Maybe it's your big toe.
Maybe it's anything.
Let your attention come to that which you'd like to say hi to.
Or you're comfortable saying hi to.
And so saying hi to that and feeling what you do as that unfolds.
And then to bring in thank you and experience what that's like.
And then bringing I love you into the experiment and noticing what that experience is like.
So feeling into that space of I love you with wherever your attention is and noticing what shows up.
Is there a softening?
Is there a turning away?
And honoring whatever is here.
The honoring can feel different in and of itself as well.
So just whatever shows up.
You kind of you'll notice the either the yes or the no is another way of tuning in.
And then to honor whatever shows up even saying yes to the no.
See what that's like.
Saying yes to the yes and seeing what that's like.
And bring attention now with the next exhalation back to the breath.
And experiencing this moment now with the tension having shifted to the breath into the space of the body with the inhalation leading to the exhalation.
Feeling the chair underneath the body.
Bringing attention back into the body itself into the arms and legs and letting the body move if it wants to.
Letting the eyes open coming back into the space of the room.
And then bringing attention back to the screen as you're ready,
It's taking your time.
