To begin this practice,
Make sure that you're sitting comfortably in a chair,
That your back is erect but not stiff,
And letting your body express a sense of presence and awakeness.
When you're ready,
Close your eyes if this feels comfortable,
And take the first step to becoming aware with what's going on with you right now.
Becoming aware and conscious of what's running through your mind.
Just the thoughts of presence.
Trying not to get swept up with them,
Just simply noticing the activity of your mind.
Try not to push any thoughts away,
Just noticing what's going on right now.
It might help to simply acknowledge,
That's a thought.
Here's another thought.
Now moving gently to focus your attention on your breathing.
Becoming aware of the air going into your body,
Your chest rising and falling again.
Bringing your attention to one point of the breathing process.
Perhaps it's the air coming in through your nostrils.
Perhaps it's the air travelling through the back of your throat,
Down into your lungs.
Maybe it's the rise and fall of your chest.
Or perhaps it's the sensation of your breath exiting your nostrils.
Whatever sensation is easiest for you to focus on,
Just become aware of your breath and your breathing process,
As best as you can.
Continuing to follow your breath all the way in and all the way out.
Finding each in-breath as a moment to be present,
To anchor yourself to the present moment.
And each time your mind wanders off,
Which it will,
Just gently squirt it back to being focused on your breath.
And now expanding your field of awareness to the whole body.
Sensing your whole body as it sits here.
Your posture,
Facial expression,
Your whole body in this breathing state.
If you become aware or distracted by any sensations,
Just notice those.
In this moment,
Holding awareness in this spacious place,
Breathing in and out.
Slowly becoming aware of the sounds around you.
Just making a mental note of the things that you can hear.
And then when you're ready,
Taking one last deep breath in and opening your eyes and letting go of this brief practice.
