[00:00:00]Adam Coelho:
All right. So let's begin. Finding a position that allows you to be both alert and relaxed at the same time, sitting with a tall, straight back, but not rigid. And resting your hands, wherever is comfortable and you can gently close your eyes or case down. And let's just drop into this moment by beginning with three deep breaths.
[00:01:00]and now I invite you to check in with. Noticing how you're arriving here in this practice
and meeting whatever you find in your experience with an attitude of openness, kindness, and curiosity, meeting it with mindfulness kind, curious awareness.
Noticing what it's like in your body [00:02:00]as you sit and breathe,
noticing if there are any areas of tension or tightness.
He or coolness
or areas that feel relaxed,
curious, and open to whatever arises in your experience of the body in this way.
right now in this moment. It's like that.
[00:03:00]and expanding to include the mind, noticing what it's like in your mind in this moment,
noticing if it's busy. Or calm tense or relaxed.
And again, just meeting what is with a kind curious, loving awareness.
right now, in my mind, it's like this.
[00:04:00]and when you're ready, I invite you now to find the breath and the body wherever you notice it most vividly right now.
No need to breathe in any particular way. Just simply arresting and awareness of the breath. Wherever the sensations appear most vividly. Right now I'm serving justice and breath.
Just this breath.
[00:05:00]Right now there's nothing that you need to do, nothing to plan or figure out.
Here's trust this. And so setting aside everything that has come before and anything that is yet to come and rest in this wonderful moment,
this gift that we have moment by moment by moment and breath by breath by breath.
Resting in the simplicity of trust, this and breath
and justice. Out-breath
each one, your [00:06:00] life happening here. And now
in this moment.
[00:07:00]And whenever you [00:08:00] notice that your mind is drifted off.
Perhaps to the past or perhaps to the future in planning or strategizing or fantasizing trust. Simply notice that thinking is happening, noticing what that same kind loving awareness. Which was fast enough to include all aspects of our mind, our body and our experience,
and just meet whatever has arisen with curiosity what's on your mind, noticing it in awareness, and then just gently choosing to come back to your breath. Letting go of that. And [00:09:00] beginning once again, with just this in breath
injustice, out-breath.
[00:11:00] [00:10:00]And again, if you're noticing that your mind has drifted off, no problem. The mine's just doing what it does. Just invited to come back to the simplicity of this breath. This moment.
[00:12:00] Right now, all there is to do is to serve this in breath and this out-breath just as they are
trust as they are. And so each time the mind wanders, just noticing with kindness and bringing it back and starting fresh. In this moment with this in breath,
each in breath is a new beginning. Each out breath, a chance to let go.
[00:15:00] [00:14:00] [00:13:00]And in these last remaining moments of our practice today, I invite you to bring to mind something about you [00:16:00] that you're extremely grateful for. We usually feel gratitude for others. Things outside ourselves, but what would it be like to feel gratitude towards some aspect of you? And so inviting that to mind and just resting in the feeling of gratitude and in your body and your mind for a moment
What does gratitude feel like in your body?
[00:17:00]And let us finish this practice with three deep breaths together. Breathing in
I'm breathing out.
Once [00:18:00] more
when you're ready, opening your eyes and taking one final mindful breath with your eyes open.
As a reminder that this is available to you anywhere, anytime, and it just takes a moment.
Thank you for your practice.