Take a moment to arrange your body comfortably.
Let your sit bones be heavy into your chair or cushion to encourage the felt sense of a commitment to be here in a steady and grounded way.
Lightly energize the spine,
Generating clarity and alertness,
Telling the mind that this moment is worthy of your attention.
Tuck the chin slightly down and back to soften the throat and the jaw.
Relax the face.
Soften the shoulders.
Take some time softening the belly,
Allowing the breath to be totally natural.
Slowly scan your body for any remaining tension or holding.
If you find anything,
Take your time there,
Allowing the area to soften as much as possible.
If there's any tension that doesn't release,
Simply give it permission to be there.
Be easy with whatever is in the body.
Bring your attention to your mind and notice how it feels right now.
Encourage your mind to soften,
To be easy.
If there's anything unpleasant remaining in the mind,
Give it permission to be there.
Be easy with whatever is in the mind.
Rest your mind in the felt sense of the body.
Be aware of bodily sensations with relaxed clarity.
Allow the body to be as it is and encourage a simple knowing of the body.
Try not to fixate on what's happened in the past or imagine what might happen in the future.
Instead,
Notice your experience now.
Cultivate a sense of curiosity rather than criticism.
Notice being with this moment as it is.
Now,
Feel the entire body at once.
No need to capture every sensation or try too hard.
Here encourage the experience of simple embodiment,
Inhabiting the body as it is.
Let the mind and body be as spacious and open as possible.
