Welcome.
I invite you to find a comfortable position,
Whether that's lying down or seated.
Whatever is comfortable for you.
If you're seated,
Make sure your spine is straight,
Your shoulders are relaxed,
Your jaw is relaxed.
Closing down the eyes and looking inwards.
Noticing the weight of your body rooted in the earth,
Being pulled down by gravity.
Noticing the connection points in your body with the floor,
Your sit bones,
Maybe your legs folded,
Your hands resting on your knees or on the ground.
Just taking a moment to notice any sound around you.
Maybe there's some noise outside in the street or birds.
Perhaps there's someone else in your home or in the room that you're in.
Just noticing any sound you can hear trying to isolate it.
Can you hear what's outside?
What's inside?
Which sound is furthest away from you?
Which sound is closest to you?
Now bringing your attention to your body and to your breath.
Can you hear the sound of your breath?
Noticing movement of your body as you breathe.
And then seeing which parts are moving with each inhale and each exhale.
You can place a hand on your belly,
Noticing how your belly moves when you breathe in.
And when you breathe out,
Feeling the expansion of the belly on the inhale and the contraction as it goes down on the exhale.
And now placing another hand on your chest.
Noticing the movement in your chest when you breathe in and out.
Feeling your ribs expand on the inhale and contract on the exhale.
Following your breath for a cycle or two,
Starting at your belly,
Up into the chest and out.
Into the belly,
Up into the chest and out.
Bringing your awareness to the flow of your breath.
Is it fast?
Is it slow?
Is it deep?
Is it shallow?
There's no need to judge it or try to change it.
Just watching it.
If your mind wanders,
Just keep coming back to the breath.
Are you breathing through your nose or your mouth?
Bringing your awareness to any other sensations in the body.
Perhaps there's some tension.
If there is,
Sending a deep breath into that space.
Remembering to relax your shoulders,
Relax your jaw,
Your eyebrows.
And keep following the breath as it flows in and out.
In and out.
Taking a moment to reflect on what it is that you're grateful for today.
Naming three things in your mind's eye.
Putting your hand on your heart,
Giving thanks to your breath.
Taking a moment to reflect on what it is that you're grateful for.
