Find a comfortable seat.
Close your eyes.
Tune in to your breath.
Notice your natural rise of the chest and the fall of the exhale.
Noticing any qualities of your breath without judgment,
Allowing whatever it is to be there.
Whether your breath is shallow or deep,
There's no right or wrong.
Gently glide up into the mind.
Notice your thoughts.
What are the qualities of your thoughts?
What does your mind want to focus on?
Again,
There's no right or wrong here.
Take a moment to now tune into your emotional state or what is your mood?
It's okay if it's not what you think it should be.
Allow whatever it is to be there.
You know it will pass.
Check in with your sense of spiritual connection.
What's that like for you in this moment?
It's not supposed to be any certain way.
Now move into the physical body.
So bring your awareness to your feet.
Notice what's happening.
What do you feel in your feet?
Moving up the leg past the ankle,
The shin and the calf,
Both legs.
Paying attention to whatever is present.
Good,
Bad,
Neutral.
Try to not even label it as good or bad.
Just simply noticing.
Moving up to the knees and the thighs,
The pelvis region.
As we get into the whole torso,
Pay attention to the organs and what's happening internally as well.
Moving up from the pelvis to the lower abdomen.
Pay attention to the spine,
The rib cage and the upper chest,
Shoulders,
Elbows,
Wrists and hands,
The neck and throat,
Your head and your face.
Paying attention to what's there.
And return to your breath.
Take a nice deep inhale.
And a sigh.
When you feel ready,
You can open your eyes.
