Sitting or lying comfortably with a straight spine.
Take one last look around the space that you're in and then close the eyes.
Begin to soften through the face,
Neck and shoulders,
Releasing any tensions or ligament pressures,
Especially around your eyes,
Your cheeks,
Your lips and your jaw.
Check in with how you're feeling right now,
Noticing any sensations within the body.
Run a mental scan from your feet,
Up through your legs,
Knees,
Hips,
Abdomen,
Torso,
Shoulders.
Feel into the arms and hands and then up through the neck into the face and head and then slowly scanning all the way back down from the crown of the head to the tips of the toes.
Just noticing what's there.
Become aware of the physical sensations associated with sitting or lying,
The physical sensations associated with whatever position your body is in right now.
See if you can feel the touch of the clothing on your skin.
See if you can feel the movement of the air across any exposed areas of skin.
Notice that even though your physical body is completely still,
Your body is still very much alive.
Feeling deeper into your physical body now,
Trying to become aware of your digestive system,
The movement of blood through the body,
The circulatory system.
Try to become aware of the bones and muscles,
Your internal organs.
Try to become aware of the cells of the body,
Noticing your body at the cellular level.
Expanding the awareness to encompass the entire body.
Becoming aware of your entire body all at once.
Total body awareness.
In the stillness,
Notice the lungs moving.
Feel the expansion of the chest and ribs as you breathe in and the contraction as you breathe out.
Keeping with your normal natural breath rhythm.
Just noticing if today it's fast or slow,
Deep or shallow.
Noticing the air moving through the nostrils.
Notice the coolness where the air hits the back of your throat.
Keeping aware of the point where the inhale becomes the exhale and the exhale becomes the next inhale.
Just as each breath has a beginning,
A middle and an end,
So too does each of your thoughts.
Become aware of your thoughts but not attached to them,
Treating them like passing cars.
There's no need to chase after them.
If you notice you've hopped in and one has taken you for a ride,
Choosing to hop out and step back into this spacious awareness.
Resting in awareness of the room around you,
Aware of the physical sensations in your body,
Aware of your breath and aware of your thoughts.
Keep returning to this feeling of resting in pure awareness.
Every time your mind wanders gently bringing it back to this sense of awareness.
Resting in the space between your thoughts.
Noticing the space between each breath.
Resting in the spaces in between.
When the mind wanders,
Draw it once again back into your physical body,
Trying to notice even the most subtle sensation in the body.
Perhaps a feeling of tingling or buzzing in the palms of the hands or the soles of the feet.
Imagine you're trying to feel into,
Inside of the intricate structure that is your hand,
Like you're trying to feel your hand from the inside out.
Spread that awareness through the body,
Aware of physical sensations.
Aware of the breath and aware of the thoughts as they arise and letting them pass away.
Gently telling your mind not now.
Begin to breathe a little bit more deeply now,
Bringing some movement back into the fingers and toes.
Mentally list five different things touching your body right now.
Mentally listing five different sounds you can hear right now.
And then opening the eyes with a soft focus.
Mentally listing five different things you can see right now.
Blinking the eyes open,
Moving your body any way you need to and continuing with your day.
