Hello and welcome.
Allowing yourself to be in any comfortable position,
Sitting,
Reclining,
Or lying down.
Starting to settle into this spot,
Maybe by moving your body a little bit or having a brief stretch.
And then allowing your eyes to close gently,
Or perhaps having them partly open with a soft gaze.
Taking a few full delicious breaths,
Inhaling deeply and exhaling all the way.
Perhaps imagining that you're releasing tension and letting go of stress on the out breath.
And then letting your breath find its own rhythm without controlling it.
Just letting your body breath as you gather your attention.
And take a moment to guide your attention back,
Back to here and now.
Feeling your body just sitting here.
Feeling the sensations of contact with the surface that's holding you.
Guiding your awareness into your body.
Taking a moment to scan from head to toe.
Just noticing whatever is present.
Any sensations or vibrations,
Any energy or feelings.
And seeing if you could just let it be just for these few moments.
And then taking a moment to offer yourself some soothing or supportive touch.
Perhaps by placing a hand over your heart or cupping your own cheek.
Perhaps by giving yourself a little hug.
Or maybe just by clasping your hands together in your lap.
Any kind of touch that feels connected and encouraging to you.
And taking a moment to feel the sensation of contact.
Perhaps noticing the warmth,
The living warmth.
This is a reminder that this person is a human being.
And this is a space and time to give this person a little bit of what they need.
To warm up the attention with kindness.
And if it feels right for you,
You can leave your hands here or let them rest somewhere very comfortable.
And if you can do it without forcing it,
Perhaps imperceptibly curling up the corners of your mouth and the corners of your eyes into an invisible smile.
And as you do that,
Finding your breath somewhere in your body.
The spot where you can most easily feel the movement of your breath right now.
It doesn't matter where that spot is.
You feel the physical sensation of your breath flowing in and flowing out.
And when you find that spot,
Bringing your attention to rest there.
Like a butterfly landing on a flower.
Not judging or evaluating or controlling.
Just feeling your body breathe.
You can feel distressing.
Whenever you become aware that your mind has wandered,
Just smile.
All it means is that you're a human being with a human mind,
And human minds wander.
And whenever you feel ready,
Gently cup the butterfly of your mind in your hand and gently guide it back to the breath.
Even if only for just one breath before it flitters off again.
Perhaps,
Beginning to appreciate how each in-breath is nourishing your whole body,
Bringing life-giving oxygen for every cell and every tissue.
And each out-breath eases and soothes your body just a little bit.
.
If you like,
Coming back to your invisible smile,
As if greeting an old friend,
Coming to visit you with wonderful gifts,
Welcoming each breath as it enters your body.
Hello my old friend,
Come in.
Hello my old friend,
Come in.
And now if you like,
Continuing to enjoy each breath,
Or if you feel ready,
Getting ready to finish the practice and go on with your day,
Seeing if you could perhaps take just a tiny bit of that invisible smile along with you.
Hello my old friend,
Come in.
