Please find a comfortable place to sit with your spine straight and your body relaxed.
Pressing your hands and your lap and close your eyes if you are comfortable doing so.
Take a moment to check in and notice how your mind and body feel right now.
Breathe naturally and welcome anything that comes to your awareness at this moment.
Simply notice what is present for you right now.
Notice it with kindness and curiosity.
Nothing to do,
Nowhere to go.
Nothing to change.
Stay present at this moment.
Grasping nothing,
Resisting nothing.
Just accept this moment exactly as it is.
Allow your experience to be as it is right now.
And welcome anything that comes to your mind and your body.
Whenever your mind wanders,
Simply notice it and gently bring your attention back to your breath and your body.
Notice your whole body sitting and breathing.
Let your body breathe itself.
When any sensations,
Images,
Feelings or thoughts come to your mind or body,
Simply notice it without judgment.
Acknowledge them.
Accept them as they are.
You can also name them,
Tame them and let them pass.
Simply be aware at this moment.
Be present with what you're experiencing right now.
Then bring your attention back to your body.
Notice the touch points of your body with the chair or the cushion.
Notice your hands and your lap.
Check for any feelings or sensations on your hands.
Notice your feet on the floor.
Check for any feelings on your feet.
Simply bring your attention back to your breathing.
Come back to this moment.
Come back to center.
And whenever you're ready,
Gently open your eyes and go on with your day.
Thank you.
