Let's begin by finding a way to sit where you can be both relaxed and alert,
Gently bringing attention to the body,
Making conscious choices about how to sit,
Placing your feet flat on the floor.
Know how to place your hands,
Either palms down or palms up on your thighs or in your lap.
Sitting up slightly straighter than you might normally sit,
Putting some energy in the back and spine,
Slightly arching the back.
See if you can relax shoulders,
Your jaw,
The muscles in the face.
Noticing any places where there's holding,
Gently bringing attention to the breath,
Simply breathing in and breathing out.
Noticing each inhale and each exhale,
Paying particular attention to each exhale.
Noticing your thinking mind,
Being curious,
Is your mind calm or busy?
Just noticing and coming back to the breath.
Now shifting to bringing attention to your feelings,
Whatever you might be feeling right now without forcing anything or trying to change anything.
What are you feeling?
Is there any sadness,
Longing,
Joy,
Emptiness,
Whatever's there,
Just noticing?
Dropping in and noticing any places of discomfort,
Loneliness,
Longing,
Allowing yourself to feel your own sense of pain.
What is it like to be here right now,
Opening your heart?
Feeling the fullness of your own vulnerability.
And let's gently bring attention back to the breath,
Back to the body,
Simply breathing in,
Breathing out.
With your next inhale,
Gently bringing attention to being back here in the room,
Returning to whatever is next in your day and how you might integrate this practice with your work,
Relationships,
And your entire life.
