Find a comfortable seat where you can feel both your feet firmly rooted on the ground.
Shoulders relaxed and hands on your lap.
And if you're lying down,
Allowing your head to be supported,
Letting your arms rest by your sides.
If you'd like,
You can close your eyes or you can keep them open with a soft downward gaze focused on one point.
Taking a few moments to settle and arrive.
Notice if there are any sounds around you.
Begin by bringing your awareness to your breath.
If it feels good,
Taking a few big expansive breaths and feeling yourself relax with every exhale.
Doing a few at your own pace.
And when you're ready,
Returning to the natural rhythm.
Where do you feel the breath?
Is it around the nose?
Feeling a sense of coolness with the inhale and warmth on your upper lip with the exhale.
Do you feel your chest rise and fall?
Or do you feel the expansion and contraction of your abdomen?
Maybe you're sensing your whole body breathing.
And wherever you feel it the easiest,
Let this be your anchor.
The point of focus you return to again and again when you notice your mind has wandered.
And with a soft and friendly attention,
Be curious about your breath.
What's it like?
Is it shallow or deep?
Is it rough or smooth?
Perhaps it's restricted or relaxed.
And without trying to change the breath,
Just notice it.
There's no wrong.
There's no right.
Without judging,
Without striving,
Simply observe.
If you notice your mind has wandered,
Gently bring it back.
Allow yourself to receive the breath.
If it's helpful,
You can quietly note the breath.
In as it's going in.
Out as it's going out.
In out.
Releasing any sense of urgency.
This is your time,
Allowing yourself to just be.
In.
Out.
Out.
You may notice the mind thinking,
Planning,
Worrying.
Just note it and bring your attention back to your breath.
In coming to a close now,
Bring your attention back to the sounds around you.
Notice if there's any movement in the room.
Feel the weight of your seat in the chair.
Feeling any sensations in your hands and your feet.
And thank yourself for showing up today.
And if it feels good to place a hand on your heart and silently thanking yourself for showing up today.
Thank you.
Thank you.
And when you're ready,
You can open your eyes.
