Mindfulness of the breath and body.
Aware of your breath as it moves in and as it moves out of your body.
Feeling the sensation of slight stretching in your abdomen as your breath comes in.
Feeling the sense of gentle release as it goes out.
Now allowing your awareness to expand around the breath,
Including the many and various sensations throughout your body.
Whatever they are and a sense of the body as a whole sitting and breathing.
Perhaps being aware of the sensations when your body makes contact with the floor or whatever you are sitting on.
Sensations of touch,
Of pressure.
Feelings of warmth or coolness.
Whatever is here.
Becoming aware of hands,
Of shoulders.
Aware of your face,
Of your head.
And as best you can,
Holding all these sensations and a sense of the breath and the body as a whole in a wide,
Spacious awareness.
Just resting in a gentle awareness to the field of sensations throughout the body from one moment to the next.
Mindful of the breath and mindful of the body.
And if you find that you experience sensations that are particularly intense in one or another region of the body.
And that your attention is repeatedly drawn to these sensations away from the breath and the body as a whole.
You could gently shift your posture as best you can.
Being aware of the intention to move and being aware of the sensations involved in the actual movement.
Or else you might bring your attention right into the region of greatest intensity.
And as best you can,
With a gentle attention,
Exploring the detailed pattern of sensation there.
What precisely are the qualities of these sensations?
Where exactly are they located?
Do they vary over time or shift around even within the region of greatest intensity?
Just feeling whatever there is here to be felt and knowing what you are feeling.
Directly experiencing it and letting it be.
You could also explore using your breath to carry your awareness right into the area of intensity.
Breathing into it.
Breathing out from it.
And softening and softening.
Not tensing and bracing.
As best you can,
Just being with whatever is there.
Allowing it.
Letting it be.
Just as it is.
Aware of the breath.
Aware of the body.
And when your mind wanders,
Noticing where it goes and gently and kindly bringing attention back to the breath and the body.
Mindful of the breath.
Mindful of the body.
Thank you.
Aware of the body breathing.
Being aware of the breath and the body.
Being aware of the breath and the sensations in the body for the next few moments until you hear the sound of the bell.
Be aware of the breath.
Be aware of the breath.
