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Establish a posture of alert and gentle attentiveness.
And if it feels comfortable,
Slowly close your eyes.
Bring attention to the top of your head,
Noticing any sensations in the scalp.
Let your awareness travel down the back of the head,
To the sides and towards the face.
Soften the muscles around your eyes and release any tension in your jaw.
Place the tongue lightly against the roof of your mouth,
Behind the teeth.
Perhaps allow your lips to gently part.
Notice your neck and your throat and release any tension.
On the next exhale,
Feel your shoulders relaxing.
Bring attention to your arms,
Elbows,
Your forearms and wrists.
Feel your hands and your fingers from the inside out,
Acknowledging any tingling or pulsing.
Soften your belly and become mindful of your body touching the ground,
The sensation of your hands touching your legs.
Listen to the sound and the stillness around you.
For a few moments,
Start tracking the movement of your breath from its beginning to its end.
With each out breath,
Release any sense of busyness or worry.
As the in breath grows deep,
The out breath becomes slow.
Widen the field of your awareness to include your entire body,
Sensing the calmness embodied in your posture and aliveness of sensations within your body.
Allow the thoughts of past and future to simply sit in the background of your attention and begin to establish a present moment recollection.
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To finish,
Make a physical contact with your body.
Perhaps you can place a hand in your heart or a hand in your tummy.
And as you do that,
Take a deep breath in through your nose.
Open your mouth and slowly exhale.
Let's do that one more time.
Inhaling in through your nose and exhaling through your mouth.
May this practice allows us to cultivate compassion towards ourselves as well as towards others.
May all beings everywhere be happy.
And may all beings everywhere be healthy.
May all beings everywhere be safe.
And may all beings everywhere be free.
This is the end of your meditation practice.
Whenever you are ready,
You can gently open your eyes.
