Finding a comfortable position,
Allowing the body to be alert,
Yet relaxed.
Softening the shoulders,
The jaw,
The belly.
And when you're ready,
Gently closing the eyes if you'd like.
Noticing the body breathing,
Breathing in,
Breathing out.
Where do you feel the breath in the body right now?
Is it at the nose?
Perhaps the rise and fall of the chest or the belly.
If the breath is hard to follow right now,
Perhaps noticing the weight of the hands or the feet making contact with the ground.
Taking a moment now to rest your awareness in a sensory anchor of your choice.
Whether that's the breath in the body or the weight of the hands or the feet.
Noticing any physical sensations.
Pressure,
Tightness,
Warmth,
A coolness.
If you notice the mind wandering,
Getting lost in thought,
Simply notice and without rushing,
Gently bring the awareness back to the anchor.
Resting in the body,
Resting in the breath.
Gently expanding the awareness,
Connecting to the whole body.
Noticing physical sensations,
Thoughts,
Emotions coming and going.
Connecting to the changing experience right now.
And when you're ready,
Opening the eyes if they've been closed,
Slowly taking your time to connect to the space around you.
Thank you for practicing with me.
