Make your way to a comfortable seat.
And we'll begin our practice today with our eyes open.
Whenever you feel ready,
Slowly and gently look around you,
Taking in the space around you,
Noticing what you see,
Noticing how you feel.
Gently invite your awareness into your breath.
And whenever you feel ready,
Close your eyes.
Allowing your breath to breathe you,
Simply noticing the inhale and the exhale.
Noticing the fluid,
Natural rhythm of your breath.
Maybe noticing where you feel your breath in your body.
Maybe it's in your nose or your chest or your belly.
And wherever this is for you,
Simply noticing the breath moving your body.
Gently bring your awareness to any sounds that you hear.
Noticing the sounds around you.
Maybe noticing the sound of your breath.
And really allowing space for those sounds to be just as they are.
Bring your awareness into the soles of your feet.
Noticing what the bottoms of your feet are touching.
Maybe noticing the texture.
Allowing awareness to move to your ankles,
Calves,
Shins.
Allowing awareness to your knees.
Allowing awareness to fill your thighs,
Glutes,
Tailbone,
Lower back,
Mid-back.
Upper back.
The back of your neck.
Back of your head.
Top of head.
Allowing awareness to fill your forehead,
Eyes,
And the space around your eyes.
Nose,
Cheeks,
Lips.
Inside of mouth.
Tongue.
Jaw.
Ears.
Throat.
The front of your neck.
Shoulders.
Upper arms.
Elbows.
Forearms.
Allow awareness to fill your hands all the way to your fingertips.
Bringing awareness back to your neck,
Chest,
Ribs.
Bringing awareness into your belly and your hips.
And allowing awareness to flow back down through your thighs,
Knees,
Shins,
Calves,
Feet,
All the way to the tips of your toes.
Letting your awareness fill your whole body.
And if it feels good for you,
Bringing your awareness to the ground beneath you.
Feeling into the support that's there.
Feeling and receiving this support.
Gently bring awareness back into your breath.
Into the fluid rhythm of your breath.
Maybe noticing any sounds that you hear.
You might also notice the texture of clothing against your skin.
And maybe the feeling of the air against your skin.
Whenever you feel ready,
Open your eyes.
And maybe just staying here for a few moments.
Letting your awareness fill your throat.
