Welcome to this practice,
Just take a few moments to settle in,
To get into a comfortable seated position with your back upright or you can be lying down if you prefer that for this practice.
In a few moments just be taking some time to really drop in to the present moment,
To drop in to being here and now.
So now just letting the shoulders relax,
Letting any tension that you are holding in your body just soften,
Perhaps between the eyebrows and the forehead,
Just giving that permission to soften,
The jaw to drop,
Letting the arms grow heavy by your side or in your lap,
Letting the stomach relax if you are holding it in and just continuing scanning down the body,
Noticing any places that you might be holding on to any tension and just giving a permission to soften,
To let go.
Now let's take a few deep centering breaths together,
So breathing in through the nose,
Filling the belly and then breathing out,
Sighing out of the mouth,
Doing this again,
Breathing in,
Feeling the belly expand and breathing out and then just letting the breath return to its natural rhythm now and just being aware of the sensations of the breath as it flows in and out of the body,
Feeling the body expand as you breathe in and then soften and relax back down as you breathe out,
Perhaps the sensations of the air passing through the nostrils or over the upper lip,
Or the belly rising and falling with each inhale and each exhale.
And seeing this practice,
Just be using the sensations of breathing as an anchor point,
If you ever get distracted or find that your mind has wandered off,
Perhaps thinking about the past or the future,
Just using the breath and the sensations that we've just spent a moment bringing attention to as a place to come back to,
As an anchor point to the present moment.
So now we'll just take a few moments to broaden,
To open up your awareness,
Becoming more aware of what's around you,
Any sounds that you hear,
Any smells,
Just being present,
Open and aware,
Noticing and letting them come and go without getting attached to any stories around anything that arises,
You're just an observer in this moment.
And now bringing your awareness to the surface.
Any awareness,
Any sensations in your body,
Perhaps where your body is connected with the surface that you're sitting or lying on,
And just being present and aware of how that feels,
Perhaps the temperature of the room you're in,
Or any other sensations within the body,
Just being a non-judgmental observer,
Observing anything that arises,
Letting it be there,
Letting things come and go as they flow through your awareness,
Flow through your focus.
If you ever find yourself wandering off in thought,
Or in a story or explanation around anything that you notice,
Just bringing your awareness and your focus back to the breath,
Back to the sensations of breathing in and out.
Every inhale as your body expands and the exhale as it softens and relaxes.
And now together let's come back to the breath.
And back to observing the inhale,
The exhale.
Letting the belly inflate and rise,
And then deflate again and relaxing as you breathe in.
Together we'll take a few deep breaths as we come to the end of this practice.
Breathing in and breathing out.
Breathing in again,
And breathing out.
That's bringing some gentle movement back into the body,
Moving your fingers,
Bringing some movement into the toes,
And when you're ready gently opening your eyes,
Bringing this awareness that you've cultivated here in this practice with you as you continue throughout your day.
