Jo Rose

Allowing your head to slowly follow the tracking of your eyes.

Notice the colors around you.

Notice the textures

Notice the shapes Notice the light Notice whether the space feels bright or maybe dim Observing any movement happening around you

Slowly scanning through your environment, allowing yourself to really look.

To engage with the things that you might normally glance over on any other day.

And now invite some of that awareness inward.

As you notice your breath, notice the physical sensations within your body.

Notice the state of your mind today, your emotional landscape.

Just observing what's present.

And as you continue slowly looking through your environment

Moving your head and your eyes through the space.

Can you begin to observe your surroundings through the lens of your breath?

As if your breath were moving through everything that you see.

The inhale and the exhale The cyclical nature of the breath Rhythmic and primal Continue to look

Continue to listen, noticing any sounds around you, noticing the sensations within you.

Sometimes we can even drop into the sensation of our own heartbeat when we listen close enough.

And now, once you're ready,

You may gently allow the eyes to close as we bring this practice fully inward.

I want to remind you that the purpose of this practice is not to empty the mind.