We’re going to begin here by paying attention to the body throughout the day. It’s a practice that allows us to lean into presence, awareness and curiosity around our sensations and emotions. It’s an opportunity to “check in” with where our body is at.

Some moments may be more challenging than others. Some experiences may be harder to identify where you’re at and what you’re noticing. All of it is welcome and held with curiosity - there really is no right or wrong and we are simply here, to bring presence to ‘what is’.

PRACTICE FOR 5 DAYS INITIALLY

• Set an alarm on your phone for random intervals throughout the day. I suggest 3-5 as a good place to start.

• Every time your alarm goes off, no matter where you are, take a moment to pause and ask yourself “What do I notice here?” Write down any body sensations, emotions, posture of your body, quality of breath etc.

• And that’s all - nothing to do with it, nothing to change, just a practice of presence with what’s here.

FOR EXAMPLE ..

• I notice a tightness in my back, relaxation in my arms and some tension in my head.

• General sense of peace, but a little hint of preparation / anticipation for something that’s happening later

• Slightly collapsed in my posture

• Feeling a tinge of sadness

• And my breath deepens as I sit here noticing… and now it stretches …