So beginning by finding a comfortable position.
If you're seated,
Something that for you feels upright,
Naturally dignified,
Yet relaxed and stable.
You can also lie down if that's preferable for you.
And sensing the length of the spine,
Making sure there's any support you may need underneath the head or the knees.
And just welcoming this moment of arrival.
Taking a moment to check in and noticing how you feel.
Maybe there's a sense of tiredness.
Maybe you're awake,
Ready to go.
Whatever it is,
Just noticing what's here now.
What is it like to be in your heart,
Mind and body?
And knowing that whatever you're bringing to the practice is welcome.
And as you're ready,
Beginning to bring awareness now to the breath.
And no need to change the breath or manipulate it in any way.
The body breathes all on its own.
And just feeling the breath,
Just feeling the breath,
Just feeling the breath,
Just feeling the breath,
Just feeling the breath.
Just feeling the breath.
This breath that has been with you your whole life.
Gently noticing and observing the breath.
Noticing where in the body do you feel the breath.
Where is it most vivid?
Gently allowing awareness to rest with the breath.
And you may notice the mind wandering,
Thoughts or other distractions arising.
It's really no problem.
The mind's function is to think.
So when it does,
Just gently noticing that quality of distracted mind.
Celebrating that moment of mindfulness,
That moment of awareness.
Letting go and beginning again.
Gently redirecting awareness back to the breath.
Allowing the breath to serve as an anchor to the present moment.
And beginning to close this practice.
Taking a moment to acknowledge yourself for taking this time.
For checking in and being with yourself in this kind and simple way.
Really taking in the goodness of your own practice and your own intention.
And as you're ready,
Bringing awareness to the skin.
Noticing the air temperature,
The clothing.
Noticing the contact points,
Your feet,
Your hands.
And as you're ready,
Gently opening the eyes,
Lifting the gaze.
Taking in the space around you.
Inviting this presence with you into the next moment of your day.
