Hello and welcome.
I will now guide you through a journey to increase your presence,
Focus and sensory awareness.
Find a comfortable position,
Either seated or lying down,
Where your body feels supported.
Allow yourself to settle and,
As you do,
Take a moment to close your eyes and take a deep breath in and out.
Let's begin.
Start by bringing your awareness to your body,
Noticing any sensations you might feel.
Is there warmth or coolness on your skin?
Can you sense the weight of your body pressing down into your seat or the surface below you?
Take a moment to simply notice,
Without judgment,
What do you feel?
Shift your focus to your breath.
Feel the gentle rise and fall of your chest,
The soft expansion and contraction of your abdomen.
Notice the natural rhythm of your breath.
There's no need to control it,
Just allow it to ebb and flow in and out,
Moving naturally like the tides,
Like waves of the ocean.
As you become more and more present of your breath,
Of your surrounding,
Expand your awareness outward now.
What sounds can you hear around you?
Perhaps there is the hum of distant traffic,
Maybe birds,
Chirping or rustling of leaves,
Maybe any neighbors,
Children or anyone making sounds.
Just allow those sounds to be,
Noticing them,
Observing them,
Allowing any noise,
Any sound to flow through your awareness without holding on to any particular one.
Just allow them to pass in and out of your awareness.
And now,
Let's move to your sense of touch.
Feel the fabric of your clothing on your skin,
The pressure of your hands resting maybe on your lap or on the ground.
Notice the temperature around you in the room or the space that you're in.
Notice any subtle sensations that your skin is receiving.
And much like with all the sounds and the noises around you,
Just allow those sensations to come and go.
Maybe there's some tingling sensation.
Maybe you notice some tightness.
Maybe you notice some numbness,
Warmth.
Just allow your body to feel,
Observing any sensation as your awareness picks it up and then lets it go,
Just observing.
Now,
Bring your attention to your nose and observe what do you smell?
And if your first impression is that you don't smell anything,
Just allow your awareness,
Your attention to rest on that question,
What do I smell?
What subtle senses,
What subtle scents do you catch in the air around you?
Whatever you detect,
Simply acknowledge it without any need to label or analyze.
And if your mind adds ideas like,
This is nice or this is not nice,
I invite you to allow those thoughts,
Those labels,
Just to wash through your awareness as well and just let those judgments pass.
And now I encourage you to bring your awareness to your eyes and gently open your eyes and take a moment to just look straight ahead.
Wherever your gaze is landing,
Allow your vision to expand and take in whatever you pick up,
Colors,
Shapes,
That light,
Any objects.
Start observing the quality of what you see,
Of those shapes and colors.
As if you were to see it,
See them for the first time.
Focus now on anything,
Any of your senses,
Choose any of your senses,
Maybe your touch,
Maybe smell,
Or maybe what you hear or what you see.
And then I invite you to make an effort to remain with that particular sense.
Just observe what you're picking up.
Allow any judgment,
Any thought that may arise to come and go.
And always come back to your sense,
To that sense that you are focusing on right now.
Allow your awareness to relax and remain with that one sense.
And we're going to come back to your sense.
Practicing to observe,
To notice,
Become present,
Aware of anything that is going on within and around you.
Maybe shift your sense now,
Maybe take another one.
And again,
Allow your awareness to reside in that sense that you chose.
And see how long can you remain there with that sense,
And observe what you notice.
Just observe.
Whatever you notice is valid.
Allow it to be,
Allow yourself to be present,
Aware of whatever is going on within or around you,
Without attaching yourself so much.
Allow things to come and go without holding on to them.
Simply observe,
Notice.
And then let's close the session by taking another deep breath in through your nose.
Maybe wiggle your fingers a little bit.
Maybe move your toes.
And then taking this sense of presence and awareness now with you into your day.
I invite you to play with this,
Observing,
Being aware wherever you go.
And I would like to thank you for sharing your time with me now.
Have a beautiful rest of your day.
