Become still wherever you are,
Either lying,
Sitting,
Or standing.
Choose a posture to be as comfortable as possible,
Then lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow your weight to sink into the points of contact between your body and the floor,
Chair,
Or bed,
Whether that's your feet,
Your seat,
Or your back.
What sensations are there right now?
If you notice any tension or resistance to painful or unpleasant sensations,
Gently turn toward them.
Accept them.
If you begin to tense around the breath,
Let go a little bit more with each out-breath.
Soften into your space.
Notice any thoughts as they arise and pass away in the mind.
See if you can let them come and go without becoming too identified with their content.
Look at your thoughts,
Not from them.
Observe them from the outside.
Remember thoughts are not facts.
Notice any feelings or emotions as they arise.
Let these come and go without pushing away those that you don't like or jumping into the ones that you do.
Include everything that comes to mind with kindness.
Allow your awareness to gather around the experience of the breath and the body.
Drop your awareness inside the breath and feel the different sensations in the front,
Back,
And sides of the torso,
Inside the torso,
And on the surface of the skin in the torso.
Continue all the different sensations of the breath as it flows into and out of the body.
Try to rest within the flow of the breath.
Let everything change moment by moment.
Use the breath to anchor your awareness in the present moment and the body.
Each time you notice your mind has wandered,
Remember that you're having a moment of awareness.
You have woken up.
Then gently bring the mind back to the deep breath in the body.
Begin to broaden and expand your awareness to include the whole body.
Feel the weight and shape of the body,
Where it stands,
Sits,
Or lies.
Really feel the breath in the whole body.
Imagine you are breathing in and breathing out in all directions.
If you feel any discomfort,
Make sure your awareness stays open and view it with a sense of compassion.
Soften any tense areas,
Any resistance with each breath.
Get acceptance for all of this experience.
Feeling the breath across the entire surface of the skin.
Now broaden your awareness even further to become aware of sounds both inside and outside the room.
Be aware of other people around you.
Then imagine expanding all your awareness to include all humanity.
Imagine the whole world breathing.
Now gently open your eyes and begin to move the body.
As you re-engage with the activities of your day,
See if you can carry this awareness that you've cultivated.
