Close your eyes or soften your gaze.
Find a comfortable position,
Settling into your chair or cushion.
Taking a moment to deepen your breath.
With every exhale,
See if it's possible to let go of any tightness or tension you might be holding in your face.
Letting your shoulders go,
Relaxing your chest and belly,
Letting your hands feel supported by your lap or the arms of the chair.
And as you settle into this upright posture,
Bring your attention to any sensations of the breath that you feel are most dominant.
The breath is often used as a focus point,
As something to concentrate on.
Allowing your full attention to be present with the ever-changing flow of each breath to the next.
You might be aware of the air coming in through your mouth or nose,
Filling up your lungs and noticing as the air passes through your mouth or nose as you exhale.
It might be simply the rise and fall of your chest or the expansion and contraction of your belly.
Whatever the sensation is,
Allow yourself to fully witness and be present with the changing experiences and sensations involved in each breath.
Noticing as each breath comes in and comes out,
A new breath is always on its way in,
Each breath getting to be a fresh start to focus and concentrate on this moment.
Your mind may wander,
And when it does,
All we can do is witness that also.
And gently bring our awareness back to each breath coming and going and coming again.
Letting the natural flow of the breath fall into the background of your awareness.
As you bring some attention to notice the qualities of your current state of being.
Who are you in this state of being relaxed?
How are you without the fluff of anxiety or striving or self-doubt?
What qualities represent your true being?
This is you being.
These qualities can be taken with you as you complete certain tasks throughout the day.
Take a moment to imagine a mundane task that you complete each day.
From a shower,
Prepping or making food,
Drinking coffee,
Driving,
Cleaning.
Just choose one.
What would it be like to engage in this task while also being in this relaxed and focused state that you are embodying right now?
Would there be anything about this task that you notice differently?
Any sensations that you would otherwise have missed?
Any feelings that might change as you engage in this activity?
Allowing your awareness to come back to your body sitting here,
To the sound of my voice,
To this moment in time,
Taking notice once more of qualities of your being.
And setting an intention to take any aspects of today with you throughout the day.
Giving yourself a little bit more time.
Coming back to this moment.
And when you're ready,
You can open your eyes.
