So just gather yourself.
Everyone can sit.
Just find yourself comfortably where you are.
Hips heavy,
Shoulders down.
Find your feet square on the floor,
Legs and arms uncrossed.
Start by noticing.
Notice your jaw and face.
Check into your neck and shoulders.
Check in with your torso,
Chest,
Stomach,
Arms.
Notice what you feel there.
Heavy,
Light,
Sore,
Comfortable.
Be present in your hips,
Groin and backside.
Take note of their structure.
Feel what you feel.
Notice what you notice.
Come down into your upper leg.
Thigh,
Hamstring,
Knee.
Feel their gravity.
Start slowing down your breathing.
Notice your calves,
Shins,
Ankles,
Feet,
All the way to your toes.
How do they fit?
How do they feel?
Come out a bit to your skin.
Just notice a breeze,
Heat,
Cold,
Itch.
Notice the passage of your breath.
Through your mouth or over your nostrils,
Down your throat,
Into your chest.
Just follow,
If you could,
A single molecule of oxygen.
Wonder about it.
Consider it.
Imagine that oxygen.
Where's it going?
Out a leg,
To the heart,
Out to a finger,
Feeding your brain.
Just keep breathing with that curiosity about how your breath works.
Breathing in deeply,
And out slowly.
Just trying to make every breath a little deeper,
Slower,
And more profound than the last.
Just keep breathing.
I'll give you gentle cues to remind you.
And if you find your mind wandering into thoughts and cognitive processes,
Just draw your attention back to your breathing and your body.
Keep coming back.
Keep returning to your breath and your body.
No shame,
No embarrassment.
Just keep coming back.
When your mind wanders,
Because it will,
Just draw it back.
Be a shepherd.
Draw it back to your breath.
Come on back.
Send to your breath your sensations in your body.
So keep breathing until you hear the closing bells.
