And as you feel your next breath enter your body,
Feel your whole body.
Notice you have a body.
As you breathe,
You notice places that are easier or harder to sense or feel in your own body.
Bring your attention to the lower part of your body.
See what it's like to focus on the lower part of your body.
Then bring that attention all the way down into the soles of your feet.
And see what it's like to be very specific with your attention.
And then feel your whole foot,
Both feet.
You can simply say to yourself,
I have feet.
And then move your attention to your ankles.
I have ankles.
And then to your calves and shins.
I have shins.
Fronts and back.
I have knees.
I have upper legs.
Fronts and backs of the thighs.
Your seat.
Your pelvis.
I have a pelvis.
The abdomen and lower back.
I have an abdomen.
I have organs.
I have a lower back.
I have ribs.
Fronts and back of the ribs.
I have a chest and an upper back.
Bring the attention to the palms of your hands.
Hands and fingers.
Wrists.
Forearms.
Fronts and backs of the elbows.
Upper arms.
And shoulders.
And the neck.
Jaw.
Skull in the back of my head.
Feel the top of my head.
Feel the top of my body.
Feel your whole body.
I have breath.
And I feel my breath move in and out of my body.
I feel the breath and energy flowing through my body.
Sense it.
And I feel it.
I feel the breath and energy flowing through my body.
Breath and energy move through my body.
I am relaxed and free.
Your thoughts.
And they come and go.
Thoughts move in the same way the energy moves throughout my body.
Feel myself right here,
Right now.
The breath and thoughts all moving freely.
I move our attention to the center of our heart.
Center of our chest.
Feel the energy of our heart space.
Open.
And present.
I'm aware of my open,
Free,
And present heart.
And with no effort,
I can sit in that open,
Free,
And present heart space as long as I like.
Enjoying the simplicity of just being.
As you slowly open your eyes,
Allow your eyes to receive the light and images that come in.
No need to react to any of them.
Receive.
Bring the palms together in front of our hearts.
Thanking yourself for practicing today,
Bowing to your own heart.
Om Shanti.
Om Peace.
