Hi and welcome.
Find a comfortable position,
Sitting or lying down.
Just allow the body to be really supported.
And as you settle in,
Allow your eyes to close or just soften your gaze.
Take a nice long breath in through your nose and exhale slowly through the mouth.
Do that again.
Slow,
Easy breath in through the nose.
Exhale through the mouth.
And then allow your breath to return to a natural flow.
No right or wrong.
No good or bad.
And bring all of your attention to your face.
Simply noticing any sensation present in the face.
No right or wrong.
You may notice it as a tingling,
A buzzing.
And now bring your attention to the mouth.
Observe that sensation of the tongue resting heavy.
If there's not already,
Create some space between your back teeth.
Relax the jaw.
And notice if you can sense any taste in the mouth.
Observing what it is without like or dislike.
Just noticing.
And slowly guiding your attention now to the very tip of the nose.
Perhaps sensing the air as it touches the nose.
Notice if there's any scent in your space.
Again,
Without like or dislike.
And without right or wrong.
Just notice.
And now bring your attention to the eyes.
And now bring your attention to the eyes.
Without opening closed eyes,
Observe what you see.
Perhaps shadows,
Colors.
Just watching.
You don't have to describe it.
Just watch.
And slowly now allow your attention to travel to the ears.
See if you can sense the earlobes the earlobes and the tips of the ears.
And gently tuning in to sound.
See first if you can hear something nearby,
Close.
You hardly have to try to hear it.
And now gently expanding your awareness to take in sounds that might be further away or more difficult to hear.
Slowly bringing that attention back to the sound that's nearby.
And dropping inward,
See if you can hear the sound within the body.
And begin to drop into a felt sense of the body without making any movement.
Observe the body at rest here.
Noticing any tingling,
Any vibration in the body.
Feeling the breath move through the body.
Basking here in the sensation of life so sweetly animating the body.
Just feel.
And slowly now allowing all of your attention to come to the tips of your toes.
Noticing sensation there.
Become aware of your shins and knees,
Thighs,
Hips,
The abdomen,
Back of the ribs,
Fronts of the ribs,
Shoulders,
Shoulder blades,
Wrists,
Arms,
Fingers,
Neck,
Head,
And face.
Feeling the whole body now held here.
Slowly become aware of that sensation of the air against your skin.
And slowly tuning into this world around you,
Even with the eyes still closed.
Feeling the temperature of the air.
Feeling the temperature of the air.
What might be in the space around you.
That feeling,
That intuitive sense of knowing where you are,
Even with eyes closed.
Listening to the sounds.
And once again,
Invite a slow breath in through your nose and exhale nice and slow through the mouth.
Just be in this moment.
Notice how calm the body is,
How quiet the breath is.
How quiet the breath is.
The mind slower.
Know you can return here again and again.
Going inward and reconnecting to that place within you that is innately quiet,
Calm,
And peaceful.
Only when you're ready,
I invite you to slowly open your eyes and remain connected to this feeling as you move throughout your day.
Namaste.
Jai Bhagwan.
