This is one of the most essential and vital practices when it comes to regulating our nervous system as it allows us to become more present to whatever is arising in the moment.
So find yourself in a comfortable seat,
Keeping your eyes open and just start to very slowly,
Slow head and eye movements,
Orient to your environment,
Just using your eyes using your head and just start to see where your eyes want to wander,
Making sure you're using the full capacity of your head movements and your eye movements,
But in a way that is soft and gentle.
Avoid the temptation to look quickly or to dart your eyes around,
Perhaps looking up all the way to the sky or the ceiling and maybe looking all the way down to the floor.
Also play around with perspective.
So looking at something that's as far off into the distance as you can see.
Maybe it's out a window or in the furthest corner of your room and also then slowly looking at something that's really close to you,
Maybe a part of your body.
And as you do this,
Just notice what happens to your body.
Notice any subtle shifts or changes that take place.
Now start to connect to the ground beneath you,
Whatever you're sat on,
Whether it's the floor,
A chair or your bed.
Just feel the sensations of whatever it is supporting you.
Notice the parts of your body that are in contact with that support.
Notice the pressure and at the same time continue orienting to your environment.
Resisting temptation to create story or to create to-do lists.
Just observe with absolute curiosity,
Simultaneously landing your awareness on the sensations beneath you whilst you orient to your environment.
Now bring an awareness to your breath.
See if you can hold all three things in your awareness simultaneously.
Multitasking your awareness.
Don't worry if you find that too challenging.
You can just very slowly flip between the three.
Awareness of your environment,
Awareness of sensation and awareness of your breath.
Resist the temptation to change your breath in any way,
To shift it,
To control it.
Just allow this observation of the inhale and the exhale as you maintain the awareness of what's in your environment.
And as you maintain awareness of the support beneath you,
Notice what's happening in your body.
Notice if there's any sighs or yawns that want to escape.
Notice if there's a releasing or a relaxing of any sensations in your body.
Or perhaps even there's emotions that are beginning to be felt and need to be expressed.
Just notice all of this.
So no judgement,
No right or wrong.
Just continue this for another 20 seconds.
Observing your environment,
Observing your breath,
Observing the support beneath you.
Now slowly closing this practice.
And just simply notice how you feel in your body.
