Sitting comfortably,
Find the natural balanced position of the body.
Ensure the spine is straight and the head is held erect.
Feel the weight of your feet on the floor,
The weight of your body in the chair,
The gentle pressure of your back against the support of the chair.
Gently close your eyes or you may open them if you prefer.
Become aware of where you are right now.
Be aware of any expectations or concerns that may be present in the mind or heart.
Right now you are only the observer.
They do not belong to you.
Let them go.
Pay attention to the soles of your feet as they are firmly planted on the floor.
Now allow the attention to pass over your body from the top of your head all the way down to the soles of your feet.
Observe any tensions that may be present and let them go.
Let all tensions flow from the body.
Feel your feet on the ground,
Your clothes on your skin,
The play of air on your face and hands.
If the eyes are open,
Simply see what is in sight.
Receive each form and color without judgment or comment.
Be aware of your sense of taste,
The sense of smell.
Be fully present here and now.
Feel the breath as it enters and leaves the body.
Don't interfere,
Just become aware.
Now be aware of hearing.
Allow the sounds come to the ears and let them pass.
Let the listening run right out to the furthest and most distant sounds.
Let the sounds rise and fall without comment or judgment of any kind.
Just listen and rest.
Don't go off in a dream.
No thinking is necessary.
With your body completely relaxed,
The mind is clear,
The heart open.
Just listen and rest in this great awareness for a few moments.
