Tuning in Take a moment to notice how you are sitting,
Your posture,
And sit up a little to open your lungs.
Take a moment to feel where you are.
Feel your feet touching the ground.
Feel your body against the chair.
Feel what your hands are touching.
Sit comfortably.
Open to whatever you experience.
Take a moment to look around the room.
Name in your head five things you can see.
Name in your head the things you can hear as you really tune into them.
Notice anything you can smell.
Notice anything you can taste right now.
Note the things outside your body using these five senses.
Now close your eyes or gaze at the floor.
Take a moment to tune into your breathing without trying to change it.
Just notice all the sensations involved in breathing in and breathing out.
Notice where you feel your breath.
In your nose,
In your chest,
In your belly.
Notice any other sensations in your body.
Gently scan from the top of your head,
Passing down through your body,
All the way down.
Noticing all the sensations that you feel inside your body as you gently scan.
Tingling,
Tightness,
Softness.
Naming anything you notice as you scan right down to your toes.
Notice any thoughts that cross your mind.
Open up and notice any emotion that you feel right now.
Note that these things are inside you and they cannot be seen by others.
Tune in again now to the sounds in the room or outside the room.
Feel your body against the chair.
When you are ready,
Open your eyes and come back to where you are right now.
