Begin by finding a comfortable position that feels just right for your body.
Gently close your eyes and bring attention to your physical form.
Scan through the body,
Noticing areas of tightness or tension.
As you inhale,
Send breath into tight spaces.
As you exhale,
Soften and relax those areas.
When ready,
Bring a gentle focus to the breath.
Observe the slight rising and falling of your chest or belly,
With each inflow and outflow of breath.
There is no need to control the breath,
Just witness it.
Thoughts will naturally arise.
Allow them to drift by like clouds.
Acknowledging their presence without judgement,
And return to the anchor of your breathing.
There is no need to engage with the thought further.
Continue observing the gentle rhythm of each inhale and exhale.
Periodically,
Relax your jaw and face,
Releasing tension you may not realise you hold.
As best you can,
Allow softness around the eyes,
Mouth and forehead.
If your attention wanders,
Gently invite it back to the breath.
There is no failure,
Just beginnings again and again.
Each moment we return and settle into presence,
We strengthen our capacity for mindful awareness.
As you feel ready,
Transition into a choiceless awareness,
Where you let your attention rest in a spacious opening to what is.
With a posture of receptivity,
Allow sights,
Sounds,
Sensations and thoughts to simply flow through perception,
Without grasping onto anyone in particular.
Expand into this sense of open allowing.
Before closing the practice,
Set an intention to carry this grounded present awareness into your next moments and activities.
When you feel ready,
Blink your eyes open,
Take in your surroundings with fresh presence before moving back into your day.
