Prepare yourself for a five minute body,
Breath and sound practice.
Let go of any expectations you have about relaxation or meditation.
Take a moment to remember this is not about clearing your mind.
It is not about stopping your thoughts.
It is about adopting the role of a curious observer.
Approaching this exercise without judgement or analysis.
The purpose of this practice is to build up this skill of equanimity.
To allow you to respond with a greater degree of clarity and calm to the events in your everyday life.
So take some time to get comfortable.
You could sit cross legged on the floor supporting yourself with a cushion or you could sit in a chair.
Sit up straight enough so you can breathe easily.
Close your eyes if you feel comfortable with it.
If not just allow your gaze to drop softly to a spot on the floor in front of you.
Now I'd like you to connect with your body.
Become aware of the feeling of your feet on the floor.
Your clothes against your skin.
Allow your attention to meander up your legs,
Over your torso,
Up your arms and to your shoulders.
Become aware of your neck and your head.
And now I would like you to bring your attention to your breath.
There is no need to change or control your breath.
Just allow it to happen without doing anything.
Allow your breath to become the anchor for your mind.
Each time you notice your mind wander,
And it will,
Just gently bring it back to attending to your breath.
You may notice a change in temperature between your in and out breaths.
You may notice a small pause between each breath.
Now leave your breath and broaden your awareness to attend to the sounds you hear around you.
There's no need to rest for too long on any one sound.
Just allow your attention to sweep around the room.
You could perhaps seek sounds outside of the room.
Just attending to whatever is there.
There's no need to judge or assess these sounds.
Just notice them,
Just watch them.
And now when you feel ready,
Come back to your breath.
See if you can follow one full breath.
And now come back to your body.
Allow your attention to sweep back down your body until you're finally focusing on your feet on the floor.
And now the formal meditation practice comes to an end,
And it has to,
But the real meditation practice begins.
Your life is the real practice.
Open your eyes when you feel ready.
