Begin by finding a comfortable position.
Eyes can be closed or open with an unfocused soft downward gaze.
Begin by feeling your breath.
If you like you can take a few deep breaths to bring the attention into the body.
And as you breathe notice where you feel the breath in the body most.
Notice any tension in the body and see if you can let something go as you continue your attention into the breath.
I invite you to bring your attention now down into the body along with the pull of gravity.
Bring your attention to the areas of contact with whatever surface is supporting you.
Can be the feet,
Legs,
The seat,
Or the back.
Wherever you feel it,
Breathe into that area.
See if you can feel it from the inside out.
Feel the gentle pull of gravity as the surface supports you.
Feel the body being drawn down toward the earth.
And know that you are always supported in this way.
This is an anchor and it's available to you anytime throughout your day.
Bring your attention to these areas of support with the breath.
Breathing into that area.
As you breathe your attention may wander.
When you notice,
Just bring your attention back with a kind,
Gentle awareness back into the body being supported by the earth.
In our last 30 seconds,
I invite you to open your attention to all of the body,
Feeling the hands,
The feet,
The mouth,
The crown of the head.
And soon you will hear the sound of the bell.
Let yourself rest in that sound.
When you're ready,
You can begin to open your eyes.
