Ok,
Finding a comfortable seat where your spine is both upright and relaxed at the same and exhaling through the mouth,
Through a straw inhaling through a straw relaxing into your seat alertness and observation just gently observing whatever's going on in the practice there's nothing to fix,
Nothing to solve right now any of the problems or questions of the day you can put nearby,
Imagine a little table next to you or up there they're real and perhaps important right now,
You don't need to seeing if there are any areas of tension or tightness and as you do that,
You inhale into them and exhale any pressure or tightness and just as you sit there comfortably gently find a way to connect to your breath this is not about controlling or making your breath a certain way just watching it as it's naturally occurring and perhaps it's the rise and fall of your stomach or the air coming in and out of your nostrils the cool sensation in your nose maybe it's your throat or your throat maybe it's the general feeling of your whole body breathing just observing that as you do that,
Some thoughts may come up or emotions form of images or text or audio and all of that is arising in the same space of your awareness and as you notice yourself perhaps getting distracted or carried away by something that is the moment of mindfulness the moment of you being aware that you're thinking so it's a win,
It's a muscle wrap when you notice it,
Just return back to your body to your breath it might help to gently note or to name whatever is arising for example,
Judging you may say,
There is judgment,
There is judging or planning what I'm going to do later just gently note,
Planning or if emotions come up just observing them gently in your body as a physical sensation how does it feel right now?
Maybe finding a name for the sensation such as throbbing or aching or like a quality of attention where you just observe gently without evaluation it's like this now with each moment this is what's there and whenever you find yourself carried away just returning if you wish to stay longer in this practice you may pause the audio and if you're ready to close put your hand on your chest,
On your heart connecting to the sensation there making a gentle inquiry how do I really feel right now?
Has anything shifted?
Comparing to the beginning of the practice and taking a few breaths through your heart,
Through your chest and perhaps asking what does it want you to know right now?
If you wish,
You could also ask a question and thanking yourself for this time,
For this practice
