Taking a moment to just get comfortable and settling in with your chin tucked in and crown of your head towards the sky,
Letting the shoulders drop,
The belly soften,
And just really easing into this moment.
Putting down whatever it is you have to do and just shifting into being,
Being here right now.
Starting to notice the breath and dropping this down to the belly.
Really feeling the rise and fall of your breath in the belly.
You might even put a hand on the belly just to make some contact.
And just notice what the breath is like right now.
If it's deep or shallow,
Long or short,
Smooth or choppy,
And just staying really close and connected to each part of the breath.
From the inhale to the pause at the top,
To the exhale,
A little gap before the inhale again.
Just appreciating this simplicity,
Simplicity of the breath,
The constant rhythmic flow,
Just moving in and out,
Providing a sense of stability,
A reminder to be here right now.
Letting go of any thoughts of the past or the future.
Letting go of any ideas about the present and what it's supposed to look like.
And simply resting the attention on the breath in your belly.
And when the mind gets pulled away,
You might just let go of this idea of distractions and just see it as a movement,
A movement of the mind.
The mind is moving in this direction or that direction and very consciously,
Intentionally bringing it back to the belly.
And if there are thoughts and feelings and sensations,
You can allow all that to be here just as it is,
Without any agenda to change it or to push it away.
And simply having this awareness of the breath,
Everything else in the background.
Letting go of the habitual need to rush or be somewhere else or to analyze or plan and see if it's possible to just appreciate the most simple flow of experience.
This rising and falling of the breath.
If there's something pleasant that you notice,
Maybe it feels really nice to be in stillness or something about the breath is really nice,
Pleasant to your experience.
You might just notice that and really let yourself soak it in.
Soak in the goodness of this moment.
Allow yourself to really just enjoy.
And now I want to invite you to let go of any attention on the belly.
Let go of any attention on the breath.
For the last minute,
Just simply sitting here with the entirety of your experience.
Allowing it to be just as it is.
And noticing what effect this has on your body and mind.
Just let go.
And so when you're ready,
I invite you to bring a little movement into the fingers and toes.
Gently opening your eyes if they were closed.
And thanking yourself for taking this time out of your day to move into presence and to do something kind for yourself.
Thank you.
