Bodhisattva.
Usually practice Bodhisattva lying down on the floor or on a bed,
But we can also sit in a chair.
Taking your position,
If you are sitting with your back straight,
If you are lying down with your legs and arms relaxed around your body,
Taking a couple of breaths,
Breathing in and breathing out.
Focusing now on your belly as it is rising and then falling down again according to your breath.
Breathing in and breathing out.
Now focusing your attention and checking how is it right now in your field.
What physical sensations are there?
Is it warm?
Is it cold?
Is it something else?
And if there is nothing right now,
That's also fine.
Imagining you are breathing in and taking your breath down to your feet and then breathing out again.
With the next out-breath,
Moving your attention to your shins and calves,
Up to your knees.
Observing what is going on there right now,
Not only on the surface but also inside your body.
And imagining as you are breathing in and breathing out.
And with the next out-breath,
Shifting your attention to the pelvis area,
Starting with the right hip,
Moving your attention to the front of your body,
To the left hip.
What is going on in your body in this area?
Breathing in there.
And with the next out-breath,
Moving your attention again to your back,
Starting with the lower part of your back,
Moving slowly up to your shoulders.
If you are lying down,
You may feel the connection with the surface.
And then shifting the attention once again to your chest.
You can observe a slight movement as you are breathing in and out.
You may even observe the rhythm of your heart.
And then focusing on your belly.
Here you can observe tiny movements of your body as you are breathing in and out.
And with the next out-breath,
Shifting your focus to your fingers,
The tip of your fingers.
Observing what is going on here,
The warmth or cold.
Even if there is nothing right now,
This is also fine.
Breathing in your hands,
And then moving to the lower part of your arms,
The elbows,
The upper part of the arms,
Up to the shoulders.
Imagining now that you are breathing in in your both arms,
Filling it with the fresh air.
And then with the next out-breath,
Neck,
And also checking here if there is any tension.
Imagining as you are breathing in,
Bringing a fresh air in this area.
And as you are breathing out,
The tension is releasing bit by bit with the out-breath going out of your body.
Now shifting your focus once again to your head,
The back of your head,
The top of your head.
And then also to your face,
Your ears,
Eyes,
Nose,
And mouth.
Breathing in there,
And breathing out.
Imagining as you are breathing in to your whole head,
Bringing a fresh air there.
And then breathing out.
With the next out-breath,
Shifting your awareness once again to your whole body,
As you are sitting here or lying here.
You are here in the present moment with your body.
Your whole body is breathing.
Breathing in,
And breathing out.
Mindful in the present moment in the same time.
And you can congratulate yourself for the time you spent with your body,
Taking care about your physical and mental well-being.
And you can remember this state of relaxation.
This is available for you every time it is in your body.
You just need to stop for a moment,
Connect with your body,
And breathe.
And as our practice is going to its end,
Taking a couple more breaths.
Breathing in,
And breathing out.
Moving with your fingers,
And then slowly opening your eyes.
