Begin by taking a few moments to settle into your body.
Allow your feet to rest on the floor.
Back straight,
Eyes closed or slightly open.
If your eyes are open,
You can be gazing down at the floor.
Allow your hands to rest in your lap.
Notice your breath.
Become aware of your breathing.
See if you can find a place in your body where you most easily feel the sensations of your breath.
This sensation may be the rise and fall of your stomach,
The rise and fall of your chest,
Maybe the tip of your nose as the air moves in and out.
Once you've discovered where in your body you can most easily feel your breath,
Then allow your attention to settle there.
As you internally watch with curiosity,
Without judgment,
Feeling the sensation of air moving in and out of the body.
When your mind begins to wander,
If you feel yourself thinking about everything that you need to do,
Just release those thoughts.
Bring your attention back to the sensation of your body as your breath moves in and out.
Notice your breath as the anchor to the present moment.
Notice where your attention is now.
If the mind wanders,
Bring yourself back to the present moment,
Using the breath as your anchor.
Feeling the in,
Feeling the out.
With the sound of the bell,
Allow your breath to deepen,
Your eyes to flutter open,
Your eyes to flutter open if they were closed.
And if you'd like,
Take a big stretch,
Welcoming movement back into the body.
