To just start by finding a comfortable posture.
You can be sitting or standing but make sure you're upright and alert.
When you're ready just begin to sense the lower part of your body making contact with the floor.
The weight of your feet on the floor or your legs or the chair beneath you.
Holding you stable and strong.
If you can get a sense of arriving wherever you are just arriving at right now.
Maybe sensing an uplift from the top half of your body and your spine extending up from your pelvis.
Sense of your body upright and tall as best you can right now.
And on arriving in this moment just ask yourself the question,
How am I doing?
Right now in this moment,
How am I doing?
And just notice any thoughts that might be present.
Any sensations,
Any emotions.
How am I doing right now?
And not trying to change your experience in any way.
Just just noting,
Just acknowledging it and not criticizing it.
Just being curious in a kind accepting way.
Pepsi if you can repeat for yourself,
Whatever is here let me be with it.
Whatever is here let me be with it.
And having just acknowledged where you are right now,
Just when you're ready moving your focus to a more narrow spotlight on your breath.
Just feeling your tummy or your chest expanding as you breathe in and falling as you breathe out.
See if you can follow each breath all the way in and all the way out.
Just breathing and knowing that you're breathing.
Using each breath to anchor yourself in this moment.
Just moment by moment awareness of each breath.
Then again there's no need to change it in any way we're just tuning into it.
Just really simplifying your life in this particular moment,
Just sensing each breath.
And as your chest expands with each in-breath you can feel your breath move into any areas of tension or discomfort in your body.
See if you can sense as you breathe out that your body softens somehow,
Relaxes into that moment,
Releases that tension.
Letting go of that tension in any way that's possible right now.
Maybe with each out-breath saying it's okay whatever it is it's okay let me be open to it.
And when you're ready you can expand your focus to sense your whole body still in this moment.
Aware of your posture,
Your facial expression,
Your awareness extending down your arms and into your feet.
With each in-breath the sense of your breath traveling through your whole body.
From your head through your chest down into your fingertips and the tips of your toes.
Perhaps getting a sense of spaciousness in your body wherever possible.
A sense of expansion,
A sense of possibility as you move into the rest of the day.
The answers to each problem you encounter will will be apparent to you.
If you just take time to consider them.
And then when you're ready just opening your eyes coming back to the day thanking yourself for giving you this time to pause and connect with yourself.
