Anchoring.
Begin by sitting comfortably,
Making sure your back is either supported or sitting up straight with your spine tall and your shoulders relaxed.
Slowly closing your eyes if that's comfortable for you or if you prefer,
Keeping them open with a soft focus.
Taking a few deep slow breaths and on each exhale,
Allowing your shoulders to drop and your body to soften.
Begin by bringing your attention into your feet,
Tuning in to the sensations of your feet as they touch the floor,
Noticing what they feel like,
Which parts of the soles of your feet are in contact with the floor and which are not.
Becoming aware of any tightness or pressure from your socks or shoes,
Noticing if there's any numbness or pins and needles or a feeling of warmth or coolness in your feet.
Just exploring and investigating any sensations at all that are taking place within your feet.
Feeling now any sensations in your toes,
Your heels,
The upper part of your feet and now your ankles,
Just noticing what's there.
Now feeling the weight and texture of your legs,
The lower halves,
Your knees and the upper halves,
Noticing all the sensations in your legs.
And now letting your awareness expand to also include all the sensations of sitting,
Tuning in to what it feels like to be in contact with the chair and the weight of your body as it sits and the weight of your feet against the floor.
And now expanding your awareness to include all the sensations of the lower half of the body.
It's almost as if you're listening to the lower half of your body,
Receiving all its textures as they change moment by moment.
And now including the sensations of breathing in your awareness,
Letting yourself be refreshed and nourished by each in-breath and allowing yourself really to relax as you breathe out.
Breathing softly and feeling the slight movement of your chest and your belly,
Rising with the in-breath,
Sinking with the out-breath,
Simply noticing the feeling of each breath,
Following each breath.
If you notice your attention wandering or becoming caught up in a stream of thought,
Simply acknowledge the thought and bring your attention back to the sensations of your feet against the floor,
The weight of your body in the chair and the feeling of your next breath.
Now,
As we come to the end of this practice,
Allow your breathing to become a little stronger,
Perhaps a deeper breath or two.
Start to reactivate your body by moving your fingers and toes.
Have a stretch.
And when you're ready,
Slowly opening your eyes.
