Find a place where you feel safe and if possible,
Undistracted and comfortable.
If it suits you,
Close your eyes,
But you can also keep them open.
And notice what are you experiencing right now.
What are the emotions,
If any?
What are the thoughts,
If any?
There might be casual thoughts about work,
Planning,
Or what happened before.
And there might be also subtle thoughts in the background of my mind,
Maybe judgments about whether I like it or not,
How do I feel,
Or whether I do this practice well enough or not,
Etc.
And what are your sensations?
Whatever feelings,
Thoughts,
And sensations you find,
Whether pleasant or unpleasant or neutral,
Let's just allow them to share our inner space with us.
We can smile at them if we want to.
And then we can gently bring our attention to our breath.
Where do I feel my breath in the body right now?
Let's stay with the breath for a couple of moments.
And the thoughts may come.
It's very human to have thoughts.
It's just thinking about them,
What we can and might want to avoid.
We might just let the thoughts pass,
Not engaging with them.
And at this point we might expand our attention to the whole body.
Are there any sensations popping up anywhere in my body?
And how does the body feel as a whole at this moment?
We can just notice the sensations and see if we can accept the sensations as they are,
Welcome them into our experience.
And as this practice comes to an end,
You might set an intention,
If you want to,
To keep awareness of your breath or a part of your body in your following activity.
I wish you a great day.
