Find a comfortable seated position with your back straight but relaxed.
Gently close your eyes and take a deep breath in and exhale slowly releasing any tension.
Allow your body to settle into stillness arriving fully in the present moment.
Shift your awareness to the natural rhythm of your breath.
Observe the cool air entering through your nostrils and the warm air exiting.
Do not control the breath,
Simply witness it as it is.
Each time your mind drifts,
Gently bring it back to the next inhale and exhale.
Stay with the breath,
Using it as an anchor to the present.
Begin a slow intentional scan of your body from head to toe.
Observe any sensations without labeling them as good or bad.
Notice the weight of your body,
Any areas of tension,
Warmth or tingling.
If discomfort arises,
Acknowledge it without reacting.
Simply observe and move on.
Continue scanning down to your feet,
Grounding yourself in full body awareness.
Shift your attention to the mind,
Observing thoughts and emotions as they arise.
Imagine thoughts as clouds drifting across the sky.
Watch them come and go without attachment.
If emotions arise,
Acknowledge them without judgment.
Gently return to the breath each time you find yourself caught in a thought loop.
Allow yourself to rest in the spacious awareness of the present moment.
Keep being aware of your inhale.
Keep being aware of your exhale.
Keep being connected with your breathing.
And if your mind wanders,
Just smile and try again.
Open your awareness to everything around you,
The breath,
Body,
Sounds and space.
Let go of any efforts,
Simply resting in presence.
Gradually deepen your breath,
Feeling your body's connection to the earth.
Slowly begin to move your fingers and toes,
Gently bringing movement back.
And when ready,
Open your eyes softly,
Carrying this sense of awareness with you.
Thank you.
Namaste.
