Mindfulness of breath,
Body,
Sounds and thoughts so just start by letting your body settle so your weight drops down through your sit bones and your legs and your spine rising up relax your shoulders and soften your belly and start to bring your awareness down into your belly and notice the rise and fall of the belly with the breath and when your mind wanders just very clearly,
Very directly bring your mind back to your breath and feel the breath again down in your belly and your belly soft and now become aware of your chest and feel how the chest expands as you breathe in and contracts as you breathe out and just allowing your chest to be soft,
Broad,
Open and feeling the breath through the chest and now bring your awareness to your nose and feel around the tip of your nostrils where the breath enters the body you might feel a cooling sensation there as you breathe in and see if you can feel the first touch of the breath there and each time your mind wanders just come back to the breath and now start to bring your awareness down through the body into the base of your posture have a sense of your feet and your legs and let your weight drop down through the legs,
Let your thighs soften and having a sense of your sit bones on the cushion or the chair and then bring your awareness to your lower back and start to take your breath up your spine from your tailbone tracing the spine up to the mid back up between the shoulder blades,
The neck right to the crown of the head and if you feel tension through any part of your back you can take the breath there and as you breathe in just imagine an opening and as you breathe out releasing tension imagining the whole back of your body bright with your awareness and softening with your breath and then bringing your awareness to the shoulders and letting your shoulders soften a little more down your back and bring your attention into your arms and down into your hands allow your awareness to rest in your hands notice the temperature of your hands can you feel the aliveness of your hands?
All the changing sensations there and now start to broaden your awareness out noticing the environment around you and notice the sounds just let the sounds arise and disappear you don't need to chase after them notice how the sounds change their intensity,
The volume,
The pitch and the sounds may have a rhythm are they quiet or loud?
Soft or harsh?
Is there a texture to the sounds?
Are they rough or smooth?
Just notice the quality and the characteristics of the sounds as they arise and disappear rise up The sound arises out of nowhere and disappears into nowhere.
And all experience is like sounds.
And again when your mind wanders just come back to your breath and your body and the sounds around you.
Notice how the sounds arise and fall away.
And our thoughts too like sounds arise and fall away.
And notice now how your thoughts arise.
And are they quiet or loud?
Pleasant or unpleasant?
Harsh or soft?
Rough or smooth?
And just notice the characteristic.
Just notice the characteristics and qualities of your thoughts.
Let go of the content and the narrative.
And as your thoughts arise start to notice the emotional tone and your physical experience.
And as the thought disappears allow the experience to fade away with it.
You can allow the thoughts to fade in and out to your awareness just like the sounds.
You don't need to hold onto them or push them away.
And now start to broaden your awareness out again through your body.
And breath.
And start to bring the practice to a close.
