Four Steps to Deep Presence

Let's begin by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes now. And we'll take one deep breath together to settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the shoulders to soften. As well as the hands and the belly.

And overall, you can just give the entire body the invitation to disengage, to relax. And as the body falls into ease, you can let the breath fall into its natural rhythm. We'll spend a few moments, anchoring our attention on the breath as a way to stabilize our focus and our presence. In this meditation, we're exploring the four pillars of presence - focus, allowing, curiosity and embodiment. So as you rest here, check in with yourself and see, am I focused? And what would it be like to bring more focus and attunement to this moment? It could be on the moment itself, or it could be on the breath.

So really getting precise in your awareness. And then we have allowing. Are you in an allowing relationship to your experience? One of balance, ease, where you're not resisting what arises and not holding onto it. Just like a clear screen and wind moves through it as it will. So connecting to that.

And what sort of adjustments might you need to make to become more allowing? We also have a curiosity. The thing that brings us closer to our present moment experience. So, what might it be like to amplify your curiosity in this moment to increase the gentle wonder of what is this moment like right now? And lastly embodiment. Experience this moment with all of your senses and the felt sense of this moment, sensations, emotions. Making space for all of it.

So let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can open your eyes again. Great job today.

See if you can practice these four principles in your day to day life. Thank you for your practice. And until we talk again, take care.