So starting to find a comfortable place to sit,
Becoming very aware of your contact with the floor,
Whether it be your feet or your legs,
Your bottom on the seat or the cushion.
Just imagining a string coming up through the middle of the body and comes up through the crown of the head so that we lift the head just a little bit with the string so that there's a little bit of room between the head and the shoulders.
And on your next in-breath you're welcome to bring the shoulders up toward the ears breathing in and as you breathe out just allowing the shoulders to let go.
And so just bringing a sense of ease in the body as well as wakefulness in the posture.
Starting to rest your awareness on the movement of the breath as you feel it.
So you're welcome to take a deep breath in if you like.
You can place one hand on the belly,
One hand on the chest,
And really feeling the movement of the breath as you breathe in deeply and the movement of the breath in the body as you breathe out.
You're welcome to close your eyes or to keep them at half gaze open,
Noticing whatever's comfortable for you.
So keeping that awareness on the movement of the breath you're welcome to keep your hands on the body if you like.
You're also welcome just to place them on your thighs.
Just continuing to follow the movement of the breath noticing as thoughts,
Images might come and go and gently allowing the movement of the breath to come into the foreground.
So aware of sensations of expansion,
The sensation of feeling the air coming in through the nose,
The movement of the chest,
The pushing down of the diaphragm,
Movement of the belly and just following the natural wave of your own breath however it might be.
Noticing the in-breath,
Noticing the out-breath.
As thoughts come and go you can label them as planning,
Planning or even worrying,
Worrying or just thinking,
Thinking.
We gently come back just to the movement of the breath as we feel it in the body,
However small or big those sensations may be.
Gradually expanding awareness out from the belly,
From the chest to the whole torso.
Aware of the legs,
The arms and the head.
Aware of the whole body seated here.
Aware of any sounds that you might hear.
Noticing different tones,
Different volumes and if the eyes are closed just gently starting to open the eyes,
Starting to wiggle the fingers and the toes and gently coming back into the room.
