I invite you to adopt the posture of mindfulness.
Sitting comfortably with the back straight,
Body relaxed and at ease,
Stable like a mountain.
Feet parallel and resting flat on the floor,
Hands resting lightly on the knees,
The shoulders wide with a sense of openness and strength in the upper body,
The eyes open and looking downwards with a soft focus.
Allowing the posture to support your intention to be both relaxed and alert.
Taking a few deep breaths,
Extending the out-breath and becoming more and more relaxed with each out-breath but without your awareness sinking into drowsiness.
And then breathing naturally,
Mouth very slightly open,
Relaxing the jaw.
Then tuning into your mind and its mood,
Checking how you are feeling right now.
There is no right way to feel or wrong way to feel.
However we are is just fine simply being aware of it.
And now taking a moment to set an intention for this exercise.
Remembering why we want to practice today and how we hope this practice might benefit ourselves and others.
For the next few minutes we will be cultivating relaxation,
Presence and awareness by bringing attention to the breath in the present moment with an attitude of kindness and curiosity.
And we will start by bringing attention to the abdomen.
Noticing the physical sensations of breathing.
The rise and fall of the abdomen with each in-breath and each out-breath.
Placing the hands on the abdomen for a few breaths can help to focus attention here.
Noticing movement and any other sensations as you breathe in and as you breathe out.
Allowing the breathing to be just as it is without trying to regulate or change it in any way.
This is a very basic knowing.
No analysis is needed.
When we breathe in we simply know that we are breathing in.
And when we breathe out we simply know that we are breathing out.
The mind may wander again and again.
That's completely normal.
It's just what our minds do.
Each time we notice the mind is distracted we gently and repeatedly bring the attention back to the physical sensations of breathing.
Right here,
Right now.
And we'll continue for a few minutes in silence observing the breath.
More silence.
And now opening awareness up to the whole body,
To sensations of breathing wherever they arise.
At ease and aware of whatever is happening in the present moment.
And then releasing any effort of trying to do anything and allowing the mind to be just as it is,
Simply being.
And then releasing any effort of trying to do anything and allowing the mind to be just as it is,
Simply being.
And now taking a moment to appreciate this time we have spent taking care of ourselves,
That this might benefit us and others.
And as you gently start to move again,
Bringing the relaxation,
Presence and awareness of this exercise into your day.
And remembering that we can come back to the sensations of breathing whenever we want to help us return to the present moment and to a sense of ease,
Stability and clarity.
