Taking a comfortable yet dignified seated position,
Spine straight,
Legs uncrossed,
Feet planted firmly on the floor if that's available to you,
And gently closing your eyes or lowering your gaze and just starting to pay attention to your breathing.
Feeling the flow of air coming in and flowing out and noticing how your body knows exactly how much air it needs without you making any effort as you listen for the sound of three chimes.
Now as you continue to focus on your breath,
Start to become aware of where in your body you feel a strong sensation.
That may be in your nose,
In the back of your throat,
The expansion of your chest,
Or the rise and fall of your belly.
There's no right or wrong,
Just noticing.
Perhaps you don't feel any sensation.
Consider putting your hand on your belly and noticing the rise and fall of your hand as the air flows in and flows out.
You may find your mind has wandered with kindness and compassion.
Bring your focus back into the room and back into your breath.
Now beginning a scan of your body,
Bring your attention to your head,
Noticing any areas where you may feel contraction or tension,
Maybe at your brow,
Maybe your jaw,
Maybe even bringing a slight smile to your mouth.
As you continue to scan down through your neck,
Notice any tension in your shoulders and let them fall away from your neck.
Scanning down your arms to your hands and noticing what you find here.
Maybe you find heat,
Maybe cold,
Just noticing.
You may again find your mind has wandered.
Just try to observe your thoughts as if from a distance and gently bring yourself back to the breath into our scan.
Scanning back up your arms,
Letting your chest be open as you scan down to your belly.
Again pausing to see what you notice,
Maybe emptiness,
Maybe fullness,
Maybe no sensation,
Just noticing.
And continuing down through your legs,
Past your knees,
And into your feet and feeling them planted firmly on the floor.
Now taking in your entire body and noticing the quality of presence that comes from being right here,
Right now,
Awake and alive.
This is what it means to be mindful.
You are aware of your body and your presence in this moment.
And as we end our session with the sound of three chimes,
Remember that you can always come back to this place during the day,
Anytime,
Whenever you choose.
