Take a moment to find a comfortable position,
One that allows you to feel awake and alert,
Yet also relaxed.
Is it possible to give yourself permission to let go of details of the outside world?
Any items on your to-do list left undone?
Any task still incomplete?
As you come into this moment,
Giving yourself the space and time to simply be right here,
Bringing attention to your breath,
Noticing wherever you feel the breath most strongly.
Perhaps that's in the air as it comes in through your nose as you inhale,
Or the warmth of the air as it leaves your nose or mouth on the exhale.
Perhaps it's in the rise and fall of your chest with each in-breath and out-breath.
Allow yourself to notice the breath's natural rhythm without trying to force it or change it in any way,
But simply witnessing the easy flow with each breath.
Taking a moment to inhabit your body,
Noticing where your feet touch the earth or the ground below you,
Sensing where your body meets the chair or the cushion below,
And getting a sense of the support,
Pushing upward,
Supporting this upright posture and allowing your body to relax.
Perhaps feeling a connection with your body sitting here,
Breathing,
Shifting your attention to any sensations within the body,
Any sensations or thoughts arising in the mind,
And setting an intention to allow anything and everything that is arising to simply be here without judgment,
Without scrutiny,
Creating space in your being for it all.
Shifting your attention once more back to the breath,
Deepening your breath slightly for the next two to three inhales and exhales.
And when you're ready,
You can let light back in through your eyes.
