Bell rings So making yourself comfortable Choosing a posture that feels alert Posture of ease Noticing how you're feeling right now Whatever presents itself whether feelings in the body or emotions or thoughts Giving yourself just a moment To sense how you are right now Noticing in particular if there are signs if there are clues toward Worry or stress anxiety Perhaps you feel these things in your body tension Even pain tightness Even now perhaps there are muscles that you may notice are clenched or holding Maybe in the jaw the neck and shoulders The back The legs Some muscle that is holding and isn't even needed right now,
But it's simply on alert If you do notice that If you do notice that allowing it to be there Because after all it is it is here And at the same time allowing for a possibility of softening Perhaps on the next exhale Doing an audible exhale Breathing out through your mouth And letting your shoulders soften Inviting a softening in the body wherever it's needed Inviting a softening in the body wherever it's needed And if tension or tightness remains Then accepting this being with it Not using energy to resist or to fight sensation And allowing your attention now to come to your breath And letting your attention now to come to your breath And allowing your attention now to come to your breath Noticing the quality of the breath right now whether fast or slow Noticing the quality of the breath right now whether fast or slow Noticing the quality of the breath right now whether fast or slow Your breath is such that it continues Whether or not you pay attention to it And it continues without a need for anything to be done Without a need for control or worrying about it The body simply breathes So in this moment There's nothing that you need to do Nothing to strive for here Nothing to strive for here Just to allow your body to breathe just as it does And allow yourself to be here with it To feel it moving its steady rhythm through your body Noticing when your attention moves somewhere else Noticing when your attention moves somewhere else This is natural Noticing maybe where the mind went And then coming back Back to this moment of breathing right now This moment where nothing is required of you Nothing is asked Allowing yourself to check in with your mind,
Your thoughts Your emotions And in what perhaps is a busy day Acknowledging what you've done Right now in taking some time for yourself And taking time to breathe And pausing from doing and allowing yourself to be still and simply be Breathing in and out with awareness Until the sound of the bell closes this meditation Bell Bell
