Take a moment to get into a comfortable position.
Let your awareness pass through your body,
Noting the sensations of tingling,
Pressure,
Ease or discomfort.
If you need to shift positions to relieve a discomfort,
Please do so.
Do only what a physician has approved and encouraged you to do.
Notice what you're hearing.
Pay attention to the various sounds.
Become aware of these sounds and notice how they come and go.
Now notice any smells in the room.
Is there anything pleasant,
Unpleasant?
Does hunger appear to attach to any of the smells?
Do you feel yourself pulled toward daily responsibilities and scheduled activity?
Take a deep breath.
Allow the smells and the attached thinking to pass.
If your eyes are closed,
Open them gently.
Bring your awareness to the room you're in.
Is it light?
Is it dark?
Pay attention to all the shapes,
Colors and any movement.
Orient yourself to the general time of day and how the day will alter in time to exhibit different qualities than what you experience now.
Introduce gratitude to your mind for the opportunity to experience this.
Take a deep breath until your belly rises.
Exhale slowly.
If thoughts continue to scatter,
Allow them to pass through the sky of your mind.
Bring your awareness to where you have contact with the floor.
While all of these thoughts pass,
Like a river or like a series of clouds.
Take a deep breath in until your belly rises.
Exhale slowly.
The future isn't here yet.
The past is gone.
There is only now.
Take a moment to honor this reality and recognize the gift this is.
Take three deep breaths,
Slowly exhaling.
Allow yourself to come back to the room gently.
As your senses recollect,
Welcome them back into you,
Knowing that at any time you need to revisit this experience,
You can throughout the day.
May you be happy.
May you be free from suffering.
May you be safe.
May you know the deep and rich value of who you are.
May you know the same within others you will meet today.
Namaste.
