Sit in a comfortable posture so you can be relatively still.
Sitting with a straight back without being rigid.
Take a few deep breaths and let each out-breath be slow and smooth.
Breathing in deeply and out fully.
And now when you're ready,
Let your breath find its own natural rhythm.
Not trying to change it or control it in any way.
Try and feel the sensation of each breath as your body breath in and out.
Now with your eyes open,
Notice the colors,
Shapes and patterns that are entering your eyes.
Without judging them as likes or dislikes.
You may think carpet,
Desk or I've never noticed that pattern before.
Whatever thought arises,
Acknowledge it and turn your attention back to just noticing the colors.
See if you can have the experience of color as if for the very first time.
Try and experience the color with a natural curiosity,
Just like a baby that sees the world for the very first time.
And now when you're ready,
Close your eyes or if you prefer you might like to keep your eyes open with a gentle gaze.
And turn your attention to sounds.
Become aware of the process of sounds entering your ears.
Just tuning into the sounds and trying to listen without effort.
Allow the sounds to be registered just as they are.
Again,
You don't have to purposefully identify the sound or naming it or judging it as good or bad.
Just listen to the quality of the sound itself,
Only tuning into the sense of hearing and your ears.
Next,
Move your attention to sensations within your body.
It might be any sensation,
You don't need to find pleasant or strong sensations.
Tuning into the whole body,
What sensations can you pick up and notice?
See if you can use again a beginner's mind and trying to sense into your body like it is for the very first time.
Being curious what you can feel.
And then when you're ready,
Shift your attention to your emotions,
If that's okay with you.
Become aware of how you're feeling right now.
Does the feeling stay the same or change from one breath to the next?
Can you notice where the emotion rests in your body?
And if you can't feel any emotion,
That's okay.
Just be mindful of that experience.
Again,
We're not trying to create anything here,
We're just trying to notice what is.
Observing and noticing.
Finally,
Become aware of your thoughts.
What thoughts are arising in your mind in this moment?
What are you thinking?
Just notice the thoughts passing by like clouds that float across the sky.
Trying to non-identify with your thoughts,
Just to observe them and letting them go.
Thoughts are coming and going like the clouds in the sky.
If you do get caught up in a train of thought,
That's okay.
Just step back again when you can,
When you notice.
And again,
If there's no thoughts,
That's perfectly fine too.
Then just enjoy the absence of any thoughts.
And then let go of focusing your attention on anything in particular.
Just notice whatever is most predominant in your awareness,
Without making any choices.
In mindfulness,
We call that practicing choiceless awareness.
It may be sounds,
Thoughts,
Your bodily sensation or something else.
Just step back and be an observer of your moment-by-moment experience.
You don't need to do this perfectly.
Whatever happens is absolutely fine.
Moving your attention to whatever grabs your attention.
Just try to stay present when the mind wanders.
Just kindly guide it back to only focus on the present moment.
Just try to stay present.
And then bring this exercise to a close by taking a few deep breaths,
Transitioning back into the room that you're sitting in.
When you're ready,
Gently opening your eyes and noticing your surroundings once again.
