So beginning by finding a comfortable position that feels comfortable and stable,
Closing your eyes or resting them on just one spot on the,
Perhaps just in front of you,
On the wall,
Ceiling,
Floor,
Just resting on one spot or closed and setting your intention for the next few minutes to be as present as you can be,
To enjoy each breath,
Counting the breath,
To allow your mind to be a little more focused,
Really bringing the mind into the body,
Feeling the movement of the breath,
The mind coming back home to the body,
Just tuning in to the natural soothing rhythm of the breath,
Enjoying the in-breath like you are drinking a glass of cool refreshing water and enjoying the out-breath,
All of your tension and tightness flowing away,
Following the in-breath all the way through,
Following the out-breath all the way through,
The mind wanders to some thought or distraction and then just coming back to the breath and now being really curious about how the body feels in this moment,
How does the chest feel,
How does the belly feel,
How do the shoulders feel,
Allowing the body to be completely at ease,
Noticing how the back feels,
The contact with the chair,
The sofa,
Bringing your attention down to the legs and the calves,
Ankles all the way down into your toes,
Noticing how your legs,
Feet,
Ankles,
Toes feel,
Just enjoying these few moments to be still,
Becoming aware of your whole body,
Just expanding your attention throughout your whole body,
Allowing your mindfulness to embrace your whole body,
Feeling the whole body breathing in and breathing out,
Just resting with the feeling of being alive,
Breathing in and breathing out,
If your mind wanders away noticing where it has gone and then just coming back to the feeling of the breath,
The breath is like an anchor,
A support to help us stay present,
Now noticing what kind of feeling is present,
So we're still aware of the breath but now also noticing what feeling is present in this moment,
What emotion,
Is there maybe a sense of no emotion,
A feeling of being neutral,
Maybe the emotion is slightly pleasant or maybe there is a slightly unpleasant feeling,
Whatever the emotion is,
Whether it's pleasant,
Unpleasant or neutral,
Just notice it,
See if you can also name it,
See if you can recognize it,
Maybe boredom,
Calm,
Tiredness,
Whatever is present and seeing if it's possible to really allow the feeling to be just as it is,
Really allowing yourself to be just as you are right now and now bringing your attention back,
Opening your eyes and just have a general sense of how you're feeling and where you're at.
