Taking a comfortable position,
Sitting in a chair or on a cushion on the floor.
Making sure that your head is unsupported and that your body feels relaxed and even.
Start noticing your breathing.
Notice the inhale.
Notice the exhale.
And as you start noticing your breath,
You might find it naturally starts to deepen.
That's okay.
And knowing throughout your short practice this morning,
As your mind drifts off,
Which it will,
Use your breath as an anchor.
Just return to a couple of breaths and then jump back into the meditation.
You might need to do this over and over and over again.
And that's okay.
So letting go of the breath now and bringing your awareness to your body.
Notice how your bottom is supported by the chair or the cushion.
See if you can create a sense of heaviness,
Letting go of sinking down deeper into position.
And then taking your awareness through your body,
Just noticing if you're holding onto any tension,
Maybe in the jaw,
The neck,
The shoulders.
And just see if you can let go a little bit of any tension.
And bringing gentle awareness to your head,
Your face.
No need to do anything,
Just notice.
And your shoulders and your bottom and your feet.
Feel the feet connected to the floor.
And then turning your attention to a mantra.
As you inhale,
Saying,
I am present.
And as you exhale,
All is well.
Saying I am present,
Exhaling and all is well.
I am present and all is well.
I am present and all is well.
I am present and all is well.
I am present and all is well.
I am present and all is well.
I am present and all is well.
Last one,
I am present and all is well.
Couple of deep breaths to finish your practice.
Noticing again the sensation of your bottom on the chair or cushion and your feet on the floor.
You might like to wriggle your fingers and toes as you wake up the body again.
And then congratulate yourself.
You've taken a little piece of the day just for you.
So tick it off your list,
Pat yourself on the back,
Punch the air.
You've done a really great job.
Well done.
Makeup is your best staring reaction for Wo Livingston is about it.
You you
