Find a comfortable position.
Sitting or lying down.
Let your body be supported by whatever is beneath you.
If it feels okay,
Allow your eyes to close or keep them softly open,
Letting your gaze to rest without focusing.
Take a slow breath in through the nose and an easy breath out through the mouth.
There's nowhere to get to right now.
Nothing to fix,
Just this moment.
Bring your attention to the feeling of your body,
Where it meets the chair,
The floor,
The bed.
Notice pressure,
Weight,
Warmth,
Or coolness.
See if you can notice one small physical detail.
The texture of fabric against your skin,
The way your shoulders rest,
Or the subtle movement of your breath in and out of your body.
We're not trying to change anything,
Just noticing.
Shift your attention to sounds around you.
Notice the most obvious first.
A fan,
A car passing,
A voice in the hall.
Next,
See if you can detect a quieter sound beneath that.
Something easy to miss.
And maybe even a sound farther away or one happening inside your body,
Like your breath,
Your digestion,
Or your swallowing.
Let sounds come and go on their own,
Like ripples in water.
If your eyes are closed,
Imagine opening your awareness instead of your eyes.
And if they're open,
Let your vision be soft and curious.
Notice small visual details.
Shadows,
Colors,
Shapes,
The way light lands and graces the surface.
Or if vision isn't available or comfortable,
Return to sensations.
Tiny movements in the body,
Rise and fall of the breath,
A pulse or hum of energy.
Let your attention rest now on what is subtle,
Not dramatic.
Let your awareness widen slightly.
Notice how many small things are happening at once.
The body breathing without effort.
The room holding you.
Sounds arriving and fading.
See if you can appreciate these details.
Not as ordinary,
But as quietly extraordinary.
Nothing flashy,
Nothing loud,
Just life.
Happening in small,
Steady ways.
Begin to bring your awareness back to the whole body.
Feel yourself here.
Take one deep breath in,
And a long breath out.
Before you move on with your day,
See if you can carry this habit with you.
The ability to notice small details,
Even for just a moment at a time.
When you're ready,
Gently open your eyes or shift your body,
Bringing your attention with you.
Namaste.
