As you sit here with your spine long and your shoulders relaxed,
Your eyes are closed,
Just take a few moments to witness,
Witness yourself,
How your body feels,
How your mind feels,
And also your emotional state.
You may find one aspect tugging you more than the other,
That's okay.
You may find your awareness even drift between these aspects.
And so from whatever you may be witnessing in the body,
The mind,
Or emotional state,
We're now going to tune in to the body in particular.
So begin to bring your attention down to your hips and begin to notice your hips and the surface that they are connected to,
Underneath of you,
Whether it's your cushion,
Your block,
Or the floor.
Just begin to sense which parts of your body are making contact with the floor or the props underneath of you.
You may feel your feet,
Your thighs,
Your sitting bones,
Maybe you feel them all at once.
Continue to focus your attention down into your hips,
Into your lower body.
Now begin to draw your awareness up through your spine.
Notice your lower back.
Notice your mid back and your upper back.
Has there been any change in your posture?
Is there any desire to move or to fix something?
Or can you simply just sit and observe?
And now bring your awareness to your abdomen.
What does your belly feel like?
Does it feel soft or heavy?
As we witness,
We don't have to attach anything to whatever it is we're observing.
And bring your awareness into your lungs,
Into your chest,
Into your shoulders.
Is there any tension anywhere?
Or is there softness?
There's no right or wrong.
Now bring your awareness to your throat,
To your neck,
Into your jaw,
Your eyebrows,
The crown of your head,
Your whole face.
Is there any tension in your nose?
Noticing any sensations in the area of your face?
Now from this place of body awareness,
Feel your entire body at once.
From the crown of your head down to your toes,
From your toes to the crown of your head.
Now begin to bring your awareness to your breath.
Feel your breath in and out through your nose.
Feel the breath through your right nostril.
Feel the breath through your left nostril.
It may be even or uneven.
It's okay.
Again,
There's no right or wrong.
Simply just observing the breath in and out through the nose.
If you're having trouble feeling the breath,
Take a few deeper breaths and then allow it to become more subtle yet again.
Feel the breath above the upper lip,
All the way up into the bridge of the nose as you inhale and exhale.
If your mind wanders at any time,
Any thoughts or feelings come,
It's okay.
Just gently guide yourself back to the breath in and out through the nose.
Feel the breath above the upper lip,
All the way up into the bridge of the nose as you inhale and exhale.
If your mind wanders at any time,
Any thoughts or feelings come,
It's okay.
Just gently guide yourself back to the breath in and out through the nose.
Feel the breath above the upper lip,
All the way up into the bridge of the nose as you inhale and exhale.
Now to further focus the mind,
We're going to assign a count to each breath.
We're going to count our breath up to 10,
So each inhale and exhale will just be one.
You'll inhale and exhale one,
Inhale and exhale two,
Inhale,
Exhale three,
Inhale,
Exhale four,
Inhale,
Exhale five,
Inhale,
Exhale six,
Inhale,
Exhale seven,
Inhale,
Exhale eight.
Inhale,
Exhale nine,
Inhale,
Exhale ten.
Go ahead and start over again,
Starting at one on your own.
If you lose count at any time,
It's okay,
Just start over again at one.
Just remember you're just counting each breath,
Not how long they are.
Your breath stays steady and natural.
Your breath stays steady and natural.
Your breath stays steady and natural.
Now begin to finish whatever set that you're on,
Finishing at the count of 10.
And when you've finished,
Just let go of the counting.
And you can just let go of focusing on your breath.
Again,
Just simply sit and witness yourself here in this moment.
You may find some space or some stillness,
Or if there are any thoughts floating around,
That's okay.
Okay?
Great.
You You You You And begin to bring your awareness back to your body For your hips sitting On your cushion or your block or the mat There's fine your head Your whole body together You And go ahead and bring your hands to your heart palms pressing into one another And begin to rub your hands together create some heat and friction And place your hands over your eyes To wake yourself back up Open your eyes blinking them Releasing your hands keeping your gaze soft as you're ready Take a few moments here Take a few moments here and stay seated or stretch out a little bit Grab some water blow your nose if you need to
