Just begin by getting nice and comfortable whether that's standing,
Your feet on the earth,
Your eyes are open or sitting comfortably in a chair on the floor sensing the safety of your surroundings,
Your eyes gently closed,
Letting your shoulders drop,
Letting your body start to soften,
Relax,
Noticing your jaw,
Your hands,
Your shoulders,
Abdomen,
Just letting them go,
Following your breath without any adjustment or changes just let your breath be easy and natural and start to notice your body,
Where your body is positioned,
How it has come to rest and stop in this moment,
What it is touching,
What it can feel,
What you feel against your body,
Is it cool air or warm clothing,
Shoes on your feet,
Press your feet a little more into the earth,
Your body against the ground,
Observe what is occurring within your body,
Do you feel and sense any emotions,
Discomfort,
Just acknowledge and accept that this energy will move,
Continue to flow,
Pass,
You bring yourself back to your outer awareness of your body,
Where you are and tapping into your sense of sound,
What you can hear,
Where you can hear it from,
Is it close by,
Maybe your own breath,
Your heart beating within,
Maybe a little closer sounds around you,
Maybe drawn even beyond the space you are in,
The world moving,
Traffic,
Nature,
Just noticing each sound without any attachment or judgment,
Observing the sound perhaps begin and end,
If it stays a little longer,
If you're observing any thoughts appear,
This is perfectly okay,
Let those thoughts drift in and out and move,
The breath in your body moving in and out,
Follow that breath,
Return to the breath as often as you need,
As the breath is drawn into your body notice any fragrances,
Any sense,
Perhaps the breath is swirling around your mouth,
You notice any tastes on your tongue,
On the roof of your mouth,
The breath reminding you something you ate or drank and just follow that breath down into your lungs back out,
Notice the temperature of the air,
Any differences where the breath moves your body,
Just follow the breath,
Watching,
Be with the breath and when you're ready at least start to bring some movement to your body,
Deepen your breath if it's comfortable,
Noticing the sounds bringing movement a little bit more,
Wiggles,
Stretches,
Shifts,
Rounding yourself back to the present moment,
Drawing in a gentle slow deep breath and letting it out,
Thank you
