Bring your attention into your entire body from head to toes,
Toes to head.
Allow your body to relax as you breathe out.
Let a wave of relaxation flow down through your face,
Forehead and eyebrows,
Eyes,
Nose,
Mouth,
Chin,
Through your mouth and the hinges of your jaw,
Through the sides and back of your neck,
The large muscles of your upper back.
Allow your shoulders to draw down away from your ears.
Notice your chest,
Your belly,
Your arms and your legs,
Your whole body and let yourself relax.
Allow your mind to settle as well.
For the next few minutes,
We're going to focus on what is still.
If there are thoughts in the mind,
Let them be more in the background.
For now,
Notice your whole body from head to toes.
Notice the rise of your belly as you breathe in and the softening as you breathe out.
Focus all of your attention on this gentle rise and fall of the breath in the belly.
Intend with your mind that you are going to focus on this and let your body,
Your whole system become more and more still.
Focus on the rise of the belly as you breathe in,
The effortless letting go as you breathe out.
Anchor your attention there.
Let yourself rest.
Move in to stillness.
All day long,
Our attention goes here and there.
It goes to what's moving.
When we tune into our body,
There's often some kind of tightness or pain.
Right now,
We're noticing the space around all of that.
Noticing the ease,
The stillness that's present right now.
Focus on this gentle rise and fall of the breath at the belly.
Breathe into stillness.
Notice the stillness that's always here.
Do this practice as long as you like.
Set your intention to come back to this through the day.
Wherever it is that you are,
As soon as you remember,
Tune back into the breath.
Notice that reliable pattern of breathing,
The expansion on the inhale,
The relaxation and softness on the exhale.
Let your attention focus for just a moment on the stillness that's always here.
Then go about your day taking the stillness with you.
