Now finding a comfortable seat and settling into the body.
Really sensing into the support of the seat beneath you and feeling your feet on the ground.
You might even push your toes into the ground to reinforce that feeling of contact between your feet and the earth below.
And sensing into the support of your body,
Feeling fully supported here.
As you gently settle in,
Placing one hand right at the heart center and the other hand gently at the belly.
And bringing your attention to the breath.
Feeling the inhale and the exhale.
Breathing in and letting go.
To become aware of the feeling of support of the seat beneath you,
The points of contact between your legs and the chair.
Noticing the points of contact between your back and the seat behind you.
Allowing yourself to feel fully supported here.
Support beneath and behind you.
The support of the earth beneath your feet.
The warmth of your hand on your heart.
The gentleness of the hand resting easily over the belly.
Letting the muscles in the face soften.
Muscles in the neck and the shoulders to soften.
Allowing the breath to flow freely here.
Easy breath.
Those thoughts may pull at your attention.
You might notice this as the natural activity of the mind.
Gently notice this.
Observe.
Gently redirecting your attention back to the gentle movement of breath flowing in and out through the body.
Feeling ease here.
Letting whatever you feel is okay.
Letting each breath gently move.
Bringing your attention back now to the feeling of your feet on the ground.
Again pushing the toes down into the ground and forcing that contact.
Again being aware of the points of contact between your body and the environment around you.
Beginning to move your attention outward.
Noticing the space around you.
Feeling the sounds around you.
Beginning to visualize the room around you.
Feeling your eyes close,
Bring the palms of the hands together in front of the chest.
Rubbing them together to generate some heat.
And gently cupping the palms over your closed eyes.
Just feeling that warmth.
Just gently begin to blink your eyes open into the warmth underneath the hands.
And pressing the fingertips into the forehead.
You might offer a gentle massage.
Noticing what the body would like here.
Having a dialogue between the fingers and the muscles in the face.
Perhaps applying gentle pressure or circular motion.
Noticing where the fingers want to go.
Across the forehead,
Perhaps the temples.
Maybe gently holding the cheeks.
Moving down behind the ears along the sides of the neck.
Perhaps gently resting on the shoulders.
And taking one more rich breath in.
A full,
Steady exhale.
Gently refocusing on the space around you and noticing how your body feels in this moment.
Fully supported and at ease.
N remember the prescribed
