And as we begin,
Maybe we spend a few moments just taking stock of how are we doing?
How are we feeling?
If we think about the idea of contentment,
How close are we?
And not with any judgment,
Just with observation.
Give yourself permission now to be fully present here,
Content to be right in this place where you are meant to be,
Where there's nothing else to do,
Nowhere else to be,
This time is yours.
And begin to focus on that breath,
Taking a nice slow,
Deep breath in,
Maybe pause at the top,
And then slowly let that exhale back out,
Pausing again at the bottom.
A slow,
Deep breath in,
Hold and pause at the top,
And a slow exhale back out with a pause at the bottom.
Continuing that pattern of a slow inhale,
A pause,
A slow exhale,
And a pause.
Maybe you notice the breath deepening and slowing.
Allow the body to relax and feel the mind calm.
Slow breath in,
Pause,
And a slow breath out.
Let's take two more,
Just like that.
And as your focus moves away from this world and into the mind's eye,
Allow yourself to imagine feeling completely content,
Feeling centered,
That feeling of nothing to reach for,
Nothing to seek.
Maybe first focus on how it feels to be there,
How it feels to be content and centered.
How does the body feel?
How does the mind feel?
How is your energy?
You probably notice that feeling content is such a powerful,
Beautiful place to be.
And do we spend enough time there in our center,
In our contentment?
How can we spend more time there?
How can we protect this contentment and not give it up to uncontrollable variables?
Keeping our contentment out of reach from other people and other factors,
That no matter what others do or what the weather does or the world does,
No matter what our coworkers do or our children,
Our family,
Our own contentment is within us and within our control.
We have the power to live in contentment more regularly.
It doesn't have to only be on occasion or when everything is just right.
So give the mind's eye permission now to bring forward a few normal,
Regular tasks that maybe you don't even notice,
Starting with seeing yourself washing dishes at the kitchen sink.
And as you see yourself there,
That image becomes clear.
Where is your focus when you wash dishes at the sink?
What are your thoughts?
Are you focused on that dish and the cleaning?
Do you notice how the water feels or how the soap works?
Or are you maybe listening to music or a podcast or planning your day,
Talking to family?
Could you stay completely and mindfully focused on your task,
Content to spend those moments at the sink on that one dish at a time?
And what might that change?
Next,
Begin to take yourself outside going for a walk.
Visualize any kind of walk that you like.
Maybe you're walking the dog or by yourself.
Maybe you're in your neighborhood or a favorite hiking destination.
And as you see yourself on this walk,
Come to the mind.
And again,
Where is your focus?
What are your thoughts?
Are you focused on each step that you take and how your body feels as you take each step?
How your body responds?
Are you focused on your inhales and exhales,
Feeling the air move in and out of the body?
Are you taking in the views all around you and the beauty of nature?
Or do you find yourself distracted,
Listening to something on your phone,
Scrolling your email and social media or replaying a conversation you had earlier?
And what would happen again if instead you were completely and mindfully present on the walk,
Content to spend those moments dedicated to each step,
Each breath in the world around you?
And what would change if you did?
Even if you don't spend your time in these moments wanting for something else or anticipating or reaching or seeking,
How does even being distracted undermine your sense of contentment?
How does it rob your feelings of being whole and grounded?
A feeling and being full.
And how might we use the practice of contentment?
That gentle reminder that we have all we need in that moment and in the next and in the next.
Allow the mind to bring forward other daily tasks and how you approach them.
See yourself in those tasks and see yourself being present and content in each and everyone.
Taking it in for what it is.
For the length of time that it is.
Not reaching for the next thing.
Worrying about what's next.
Not allowing uncontrollable variables to impact the moment and that time and that activity.
But staying content and comforted in knowing that you have everything you need.
And know that you can create this sense of contentment and security and safety at any time and any place.
You have the power and everything you need to come back to center.
And back to fullness.
And notice how that feels.
That power of feeling content.
Take a slow,
Deep breath in.
Pause at the top and slowly exhale back out.
Pausing again at the bottom.
A slow,
Deep breath in.
A pause.
And a slow,
Deep breath back out.
Notice your calm,
Clear,
Content mind.
Feel your soft,
Relaxed body.
And take in the space all around you.
Easing back into the world.
Maybe take a few small movements.
Maybe roll the shoulders.
Wiggle the fingers.
Let the chin sink down toward the chest.
And a few more deep breaths returning.
Maybe a few soft blinks of the eyes.
And I thank you very much for sharing part of your day with me today.
Namaste.
