If you want to sit up tall in your chair,
Feet planted on the ground,
And gently close your eyes or lower your gaze,
Whatever is comfortable for you,
And listen for the sound of three chimes.
And just starting to focus in on your breathing,
Just noticing the sensation of air flowing in and flowing out,
Noticing that your body knows exactly how much air it needs.
Maybe paying attention to where you feel the breath most strongly.
Maybe that's your nose,
Maybe your chest,
Maybe your belly.
Just bringing a sense of presence and awareness.
You may find your mind has wandered with kindness and compassion.
Just bring your attention back to your breathing.
Now bringing your awareness to your head,
Noticing any areas of contraction or tension.
Maybe in between your brows,
Maybe your jaw,
Just releasing.
Maybe bringing a slight smile to your mouth as you continue to notice your breath.
Simply scan down,
Let your shoulders fall away from your neck.
Let your hands be soft.
And pay attention to the sensation of the breath in your chest.
Maybe noticing openness or tightness.
Bring down into your belly,
Loosening it if possible.
Just observing.
Continuing our scan down your legs,
Past your knees,
Into your feet.
Noticing any sensations you have here,
Maybe noticing your feet planted firmly on the ground.
Just feeling your entire body now,
Your living,
Breathing body.
You may notice again your mind has wandered.
Just gently bring it back.
Back into this room,
Back into your body,
And back into your breath.
Just paying attention to the quality of presence that comes from being right here,
Awake,
And in your body.
Just knowing that you're here.
You're right here in this moment,
Awake and alive.
Just feeling your entire body.
And back into your body.
