Find a comfortable seat,
A position where you feel supported,
And really setting the tone here to take on this practice with care for yourself.
If it feels comfortable,
You might like to close the eyes or lower and soften the gaze.
And know that you're not stuck here.
At any point you can make a mindful choice to shift position or open the eyes.
In this practice,
We are simply exploring whatever is here with a friendly and curious attitude.
Not trying to change anything or have any particular experience.
And let's begin by bringing attention to the whole body,
The whole body sitting here.
Noticing any physical sensations of the body in contact with the chair beneath you.
And also noticing any sensations of breathing around the body.
So a sense of this whole body sitting here breathing.
And now gathering attention and guiding awareness down into both feet,
The feet and the ankles.
Noticing any sensations,
Anything that's here.
There might be sensations of contact with the feet on the floor.
Perhaps some sensations of temperature.
And some sensations can be strong,
Some a little more subtle.
And there may be areas of no sensations and and that's okay.
We're just examining whatever is here.
And then on and out breath if it's helpful,
Letting go of attention on the feet.
Gaining awareness to the legs,
The calves and shins,
The sides of the legs.
Noticing sensations,
Tension or discomfort.
Anything on the surface or anything inside the body.
Moving attention to the knees and to the upper legs.
Perhaps there are sensations again of contact with the chair beneath you.
And if you notice the mind has wandered,
Just observing where it's gone and inviting attention back to sensations in the legs.
Knowing that noticing the mind wandering is part of this practice.
It's a way we strengthen our focus and our ability to concentrate.
Letting go now of sensations and attention at the legs.
And taking attention to the torso.
The pelvis,
Abdomen,
Low back.
And then moving,
Scanning across the torso to the upper back and the chest.
Perhaps noticing movement in this area of the body here as you breathe,
If that feels comfortable.
Observing whatever's here without judgment.
And knowing that there may be some tension or discomfort in certain areas of the body.
Letting go of the torso and shifting attention to the arms.
The upper arms,
Elbows,
Forearms.
And then taking attention all the way down to the hands and the fingers.
Noticing whatever is here.
Being aware of the mind wanders to a thought or even some sort of feeling.
Perhaps of boredom or a sense of calm.
Maybe there's an urge to move.
And not needing to fix or change anything,
Just allowing things to be exactly as they are.
Letting go of attention at the arms and taking attention now to the shoulders and the neck.
And seeing how it is to bring an attitude of interest,
Maybe even of friendliness to whatever is happening in the shoulders and the neck right now.
Letting go of attention at the shoulders and the neck and taking attention to the head.
The back of the head,
The sides of the head,
The face.
Noticing any physical sensations.
Noticing anything else that's here.
And now beginning to bring attention back to the entire body.
Allowing yourself to experience the whole body and whatever is happening in the body right now.
Inviting in a sense of space.
An awareness to witness and observe what's happening without needing to change anything.
And seeing if you can bring in this sense of gentle curiosity and care.
A sense of space and separateness from you and your thoughts and your body.
As you prepare to step back into your day.
Wishing you peace and possibility as you move back into your day and week ahead.
