Bring your attention inward from other times and other places.
Focus on your body,
Your breath,
Mind,
And your being.
Notice the flow of breath in your nostrils.
It feels a bit cooler on the inhalation,
A bit warmer as you breathe out.
Take a few deeper breaths.
Focus your attention on this moment.
Notice the space your body is occupying from head to toes,
Toes to head.
Notice the rhythm of your breath.
Bring your attention to your forehead and your eyebrows.
Allow those small muscles of the forehead to soften and relax.
Relax the muscles at the corners of the eyes and the deep muscles of the eyes.
Notice there is air flowing in your nostrils.
Can you feel the air move through the back of your mouth and throat?
It's a bit cooler on the inhalation.
We can feel it a bit further down into the throat.
Notice your mouth and tongue,
The space in your mouth,
The wetness in your mouth.
Bring your attention to your jaw and the hinges of your jaw.
Move your lower jaw back and forth a few times if you like.
Allow that area to be soft.
Let the mechanism of speech be at rest.
Relax the side of your neck and your shoulders down and through your arms,
Hands,
Fingers,
Fingertips.
Notice the palms of your hands.
Soften through the back of the neck and the shoulders,
The large muscles of your back.
Let any protective layer of hardness or contraction soften through the back of the neck and the large muscles of your upper back.
Let your shoulders relax away from your ears.
Let your defense mechanism have a rest.
Bring your attention to your breath and how the body moves with your breath.
When we're breathing diaphragmatically,
There's very little motion in the chest except at the lower ribs.
When we take a deep inhalation,
We can feel the lower ribs expand and the stomach area relaxes and releases as we breathe out.
Relax all the muscles of the chest and the stomach so the breath can be smooth and unobstructed.
Allow your breath to be continuous and smooth.
As you finish the exhalation,
Move smoothly into the inhalation.
Then breathe out fully and breathe in fully again.
Take a nice deep inhalation.
As you're finished inhaling,
Let it go.
It's only a few seconds before the next one.
Anchor your attention to this rhythm of the breath,
The movement of your body with the breath,
The lower rib cage,
Your stomach area.
Allow your breath to be effortless and smooth.
Focus your attention on your breath for a while.
And then let that be a bit in the background.
Bring your awareness now to your legs,
The upper legs and lower legs down into your feet,
Your toes,
The soles of your feet.
Be aware again of your entire body from head to toes,
Toes to head.
There may be thoughts that are coming and going in the mind.
Thought is a natural function of one layer of the mind.
We don't have to do anything about thoughts.
We're just not paying as much attention to them as we might on a regular basis.
We don't need to think about or figure things out right now.
Focus your attention on that smooth,
Effortless flow of breath in the nostrils.
Soften through your forehead and eyebrows,
Mouth and jaw,
Down through the neck and shoulders.
Relax your whole body from head to toes.
Focus your attention in this moment.
Notice your body.
Notice stillness.
And set your intention periodically through the day,
You'll dip back into this.
Take a few deep breaths.
Relax your forehead,
Your shoulders,
All the way down to your toes.
Take your time.
And when you're ready,
Open your eyes.
