Find a place to sit where your body feels supported and you feel comfortable.
When you're ready,
Gently close your eyes,
Along the muscles of your face and eyes just to soften and relax.
Now take a moment to tune into the sensations of sitting.
Feel your feet pressing into the floor.
Notice the chair that's supporting you.
Now let's look into your mind and ask,
Where are my thoughts right now?
Just for a few seconds,
Notice if your thoughts on the past,
Future,
Or in judgment of what you're experiencing right now.
You're just noticing what is showing up.
You're just observing.
There's really nothing else for you to do except just watch and see what your mind is doing.
Often thoughts can be about the past,
Future,
Or judgment.
Next,
Scan your body from head to toe and notice where you might be holding on to tension right now.
Start at the top of your head,
Slowly scanning your body all the way down.
What bodily sensations are making themselves known?
Just allow anything you discover to be as they are.
There's no need to change or alter anything in any way.
Now,
Shift your attention outwards.
Feel the air caressing your body.
Just notice if you feel the sensation of air right above your skin.
Perhaps you'll focus on your left hand,
Noticing if there's any air movement right above the skin.
Or maybe you might want to attend to any gentle movement of air right above your cheeks,
Your face.
Now,
Expand that awareness to your whole body.
Now,
Expand your attention to the space that you're in,
The room.
And when you're ready,
Gently open your eyes,
Sitting still for just a few more breaths.
Just allow the sense of awareness to be with you all day long.
