Find a comfortable position where you can sit upright with a straight spine,
Expressing dignity and awareness.
You can leave your hands resting in your lap or on your thighs.
Feel the ground beneath you.
Start by gathering your experience.
What's here right now?
What are the thoughts that you're thinking?
What are the sounds that you're hearing?
What emotions might be present?
Or what are the sensations that are present in your body right now?
As we gather our experience,
We'll concentrate on our breath in the next step.
Throw a big breath in and follow with the spotlight of your attention,
The way of the breath filling up your lungs,
Raising your chest and your belly,
Making a little pose.
And with the out breath,
Letting the air go,
Feeling the body deflating and repeating this a couple of times.
The breath is our anchor to the present moment and it's there every time in every moment of our lives.
Finally,
Expand your attention around the sensations of breathing.
Feel your muscles in your face,
In your chest,
In your shoulders,
In arms and legs.
Notice again the sounds and other sensations in the outside world.
Continue to breathe and bring this open,
Spacious awareness to the next moment of your day.
