Coming to rest in a comfortable seated position,
Feet on the ground,
Back upright but not rigid,
Inviting the eyes to close or lowering the gaze,
Whichever is most comfortable for you.
Bringing your attention to the sensations of the body right here.
Perhaps feeling the buttocks in the chair,
Feet on the ground,
Noticing where the arms,
The hands lie.
And breathing.
Inviting the attention to come into the movements of breath.
Perhaps taking a full deep in-breath,
Filling the lungs,
Filling the chest,
Breathing in just as much as the body will allow.
And opening to a smooth slow exhale.
Again deep breath in.
And releasing.
And one more time,
Deep cleansing breath.
Feeling into the sensations of the body in this place of fullness of breath and feeling into the sensations of the body as the breath releases.
Whenever it feels that it's been enough,
Inviting the body and the breath to resume the natural rhythm.
Becoming aware of the sensations of breath,
Perhaps at the nostrils.
Perhaps in the chest.
Perhaps in the abdomen.
Perhaps in the abdomen.
Becoming aware of the sensations of breath and that place in the body where these sensations are easiest to detect today.
Inviting the attention to rest here in this space wherever it is in this moment.
The attention following these sensations of breath.
Perhaps noticing the temperature,
Sensations of the breath rising or falling.
Just this.
And if it happens that the mind wanders,
Just taking note and knowing that this is just the natural state of the thinking mind.
That moment of noticing the mind is somewhere else.
The attention is a moment of mindfulness.
An opportunity to redirect the attention right back into the sensations of breath.
Resting in that space where these sensations are easiest to detect in this moment.
The sensations of breath become an anchor for our attention.
Resting here.
Breathing.
Allowing things to be just as they are.
Sitting in stillness.
Perhaps observing the quality of breath.
There's no right or wrong here.
Just noticing.
Perhaps the breath is shallow or deep.
Fast or slow.
There's no right or wrong here.
Just observing however the sensations of breath are moving today.
Just this moment.
Just this breath.
As you sit here breathing.
Perhaps inviting in an offering of gratitude for any action,
Person,
Thought,
Anything that showed up in your world today that has supported you in being here in this moment.
Carefully attending.
Anchoring the attention here in the breath.
Redirecting from thoughts.
Redirecting from any other occurrences showing up in the body and the mind that draw the attention away.
Gratitude for any supports that offer this opportunity to be here observing the breath just as it is.
Perhaps inviting this feeling of gratitude to be extended out to this person,
Action,
Thought,
Or within.
Taking a deep breath,
Filling the lungs,
The chest,
And opening to a smooth slow exhale.
Perhaps giving gratitude to that space in the body that served as the anchor for the attention today.
Knowing that there is an anchor here for you in the breath in any moment of any day.
And breathing.
You
