Sit in a balanced upright position,
Hands resting gently in your lap or on your thighs,
And remind yourself of your intention for your practice,
The positive benefits for yourself and others.
Now gently close your eyes or gaze through hooded lids and take three slow deep breaths.
In through your nose and out through your nose.
Filling your abdomen and exhaling slowly,
Pausing slightly before deeply inhaling again.
Feel your body soften and relax as you do.
And then allow your breathing to settle back to its natural rhythm and simply observe your breath flowing in and out.
Now notice the sounds around you or the sound of your own breathing.
And take your attention out to the most distant and softest of sounds.
Then become aware of your physical body and the weight of the body pressing down.
Allow any sensations to be there.
As you notice the continuous flow of your breath in and out.
Now move your attention to your feet.
Notice where your feet touch the surface and with a gentle curiosity notice any sensations in your feet,
Your toes,
Heels,
All through your feet.
And if you notice your mind wander you can simply choose to bring your attention back to your feet into the flow of your breathing.
Now bring your attention to your hands.
Explore the sensations on the surface and inside your hands.
If your mind wanders simply choose to bring your attention back to your hands into the flow of your breathing.
Now bring your attention to your shoulders.
If you notice your shoulders have slumped at all gently correct your posture.
Just notice any sensations that are in your shoulders and stay with them as you feel the flow of your breath in the background.
Now gently open your awareness to your entire body as you feel the flow of your breath flowing in and out.
If you notice your mind wander simply choose to bring your attention back to your body,
Sounds or to the flow of your breathing.
Now go into your feeling center.
Ask yourself how am I feeling?
Bring your attention to your throat.
Explore any sensations there.
Just rest your attention on your throat and allow any sensations to come into focus and as you feel into your throat be aware of the movement of your breath as you breathe in and out.
Now bring your attention to the center of your chest.
Notice the quality of sensations in your chest.
Notice any sensations on the surface or deeper sensations.
There could be pressure,
Lightness,
Heaviness,
A feeling of spaciousness or some other feeling.
Just explore the sensations without judgment.
Be curious.
Allow them to be there and as you feel into your chest feel the flow of your breath in and out in the background.
Now bring your awareness to your solar plexus and notice any sensations here.
You might experience softness,
Tightness,
Tingling,
Heaviness,
Lightness or some other sensation.
Be curious.
Don't judge.
And ask yourself again,
How am I feeling?
And as you feel into your solar plexus,
Notice your breath flowing in and out.
Now bring your attention to the center of your chest.
Now bring your awareness to the center of your chest.
Now bring your attention to your lower abdomen,
Around and behind your navel and notice any sensations here.
There's no need to think about why the feelings and sensations are there.
Just allow yourself to explore them with a kind curiosity and as you explore the feelings in your lower abdomen also notice the flow of your breathing.
Now bring your awareness to the center of your chest.
Now open your awareness to your entire feeling center,
Your throat,
Chest,
Solar plexus and lower abdomen.
If you find there's an area which feels more intense or vulnerable,
Just allow yourself to sit with those feelings and sensations.
And as you notice your entire feeling center,
Also feel the flow of your breathing.
Now bring your awareness to the center of your chest.
When thoughts or feelings appear,
You can see the presence of your mind.
When thoughts and sensations appear,
You can simply note them.
Ah,
That's a thought,
That's a feeling.
Allowing each one to pass and choose to bring your attention back to your next breath,
Your feeling center or to a bodily sensation.
Now open your awareness to your whole body.
Notice whatever is coming into your awareness in this moment.
You might be aware of your breath,
Sounds,
Physical sensations or feelings.
If thoughts come into your awareness,
You can just watch them come and go.
Notice the background of stillness,
Just noticing whatever arrives.
Simply be aware and rest in this still silent place.
Letting thoughts and feelings arrive and pass.
Now open your awareness to the center of your chest.
If you find your mind has wandered,
Simply bring your attention back to your breath,
Body,
Sounds,
Your feeling center.
You also notice the background of stillness.
And stay here for a few minutes more.
I'll let you know when time is up.
Thank you.
Thank you.
Thank you.
As you come to the end of your practice,
Consider taking this feeling of awareness and stillness with you into your day.
It's always available to you.
Use it to remind you to bring your attention back to whatever you're doing and wherever you are.
Now when you're ready,
Slowly open your eyes again.
