If we listen outside the room occasionally,
We might hear the sound of a car,
People talking or walking in the hall.
Sometimes people come in the room,
Knock on the door.
All these sounds are okay.
As we sit,
We're becoming more and more familiar with the unknown.
We just don't know what's coming next.
We don't know the next thought.
We don't know the next sound.
We don't know if we're going to cough or sneeze.
It's just sitting.
And as we sit,
We pay attention to these parts of our body and mind thoughts as mindfulness.
Bring awareness to your feet and feel both feet.
Have contact with the floor.
Feel any sensations of the feet.
Any tingling sensation or heat or cold.
Just resting your awareness with the feet.
And then we bring the awareness up to our seat.
And feeling the contact of this body,
Your sit bones,
Your thighs.
Have physical contact with the chair supporting you.
Relaxing the muscles of the legs,
Relaxing the feet.
Relaxing the lower back.
Trusting this chair will support you.
The hands rest quietly on the thighs.
Palms up or down or in your lap.
Travel up the spine all the way up to the crown of the head and get a sense of lifting up and you might feel your sit bones.
Reach a little bit further into the chair as the crown of the head elevates.
Like you're wearing a pointed party hat.
It elevates up towards the sky.
Then we notice the shoulders and relax the shoulders away from the ears.
And the face is soft.
Eyes may be opened or closed.
But the gaze is steady.
The gaze has a focus in front of you.
And just to keep the eyes still,
Not wandering.
Each breath at a time.
This body relax.
Just this breath.
I feel this body.
If anything comes up in the body in a form of tension in the neck or the shoulders the belly or the chest,
Tightening of the chest perhaps.
It's just this breath.
It's just this breath.
And all sensations pass with time.
So we notice breathing in the body.
So we're going to anchor the mind at either the belly or the nostrils.
Go ahead and choose where you can connect most with the physical sensation of breathing.
This real sensation of breathing that your body does for you.
Moment to moment.
Making room for this life just as you are today.
With this breath,
I'm okay.
So when we have thoughts that arise in the mind it's okay.
It's natural.
We want to take the approach of gentleness and not judge these thoughts.
We're actually able to see the thought as something that has happened in the past or something you want to do later today or in the future.
Even perhaps daydreaming.
All right.
Even letting go of the thing that is making it super comfy in this moment.
Even letting go of that and trusting you can let go and be in this breath and this body and you're going to be okay.
So continue like this for a few more minutes.
Super gentle,
Super kind.
Just a thought.
I'm okay.
Back to the breath in this body.
