Checking in.
This practice offers an opportunity to check in and to ground ourselves in the present moment,
Especially if the mind is unsettled or unsteady.
An opportunity to decompress or simply to punctuate moments during a busy day.
You can do this practice sitting down,
Lying down or even standing on a queue.
So making a definite change in your posture.
Embodying a posture not for you represents wakefulness,
Dignity and an intention to be fully present in this moment.
And perhaps closing your eyes if that feels comfortable for you.
Then dropping into the body and checking in with what is going on with the body and mind right now.
What is here?
What is the weather pattern?
What feelings are here?
What thoughts are here?
What sensations are in the body right now?
Acknowledging it all and perhaps just putting out the welcome mat and allowing it to be here.
Welcoming it,
Whatever it is.
Not changing anything,
Just tuning into what is here.
And then gathering this sense of awareness and wakefulness to focus your attention on the breath.
Becoming aware that you are breathing.
Focusing on sensations of the breath in your belly.
There's an in-breath followed by an out-breath.
Not changing the breath,
Simply allowing it to breathe itself.
Tracking the in-breath for its full duration and the out-breath for its full duration.
Just breathing.
And sooner or later the mind will wander because that's what minds do.
Noting where the mind has gone and then gently and kindly escorting it back to the breath.
This breath.
This breath.
And this breath.
Just breathing.
And then on the next in-breath,
Expanding your awareness to include the whole body sitting here.
Seeing the body breathing.
Becoming aware of sensations in the body.
Becoming aware of sounds in the body.
Sounds outside the body.
And if there are any particular emotions or sensations which still call for your attention,
Seeing if you can open to them.
Perhaps guiding the breath to these emotions and sensations and allowing them to be as they are.
And as we end this practice,
Seeing if you can take this sense of spaciousness into the next moments of your day.
Remembering that this quality of steadiness and equanimity is available to you at any time during a busy day.
The breath is always there to act as an anchor when the attention is scattered or the mind is somewhat frazzled.
