Find your way to an upright and dignified posture strong back,
Soft belly,
Open chest and close your eyes or lower your gaze soft gaze feet on the floor,
Arms relaxed at your sides rest your hands draw your shoulder blades gently,
Softly towards each other lift the crown of your head slightly towards the sky and perhaps soften the forehead,
The jaw,
The belly notice what it feels like to stop notice what it feels like to be sitting in this purposeful posture in this moment and in this space perhaps take a moment to acknowledge yourself for coming to this practice acknowledge your willingness to be here for yourself in this way notice that you're breathing there's no need to change or manipulate the breath in any way allow the breath to be just as it is right here,
Right now simply follow the breath in and follow the breath out notice where you feel the sensations of the breath are you aware of the air moving in and out of the nostrils?
Can you feel a warmth on your upper lip?
Or you might sense the gentle expansion and contraction of the chest and ribs or maybe you feel the belly rising and sinking allow your attention to rest on the sensation of the breath as it flows in and out of the body wherever you feel it the most as you sit here with the attention on the breath you might notice thoughts going through your mind there's no need to block thoughts out and see if it's possible to allow the thoughts to pass through the mind one by one you don't need to label the thoughts as good or bad,
Wanted or unwanted find a neutral way to be with your thoughts and let them come and go see if it's possible to be aware of thoughts without holding onto them,
Clinging to them or pushing them away allow them to pass through,
To pass by like clouds in the sky are there any feelings present in this moment?
Breathing in and breathing out acknowledge any feelings just as they are sometimes we feel that feeling one way is ok and acceptable but feeling another way is not all your feelings are acceptable and all your feelings are ok just let the feelings come and go now bringing awareness to sensations within the body hunger,
Fullness,
Warmth tingling,
Tightness,
Pulsing,
Throbbing notice what's happening in the body in this moment notice what's happening with patience and gentleness and kindness just be curious,
Explore the sensations,
The strong sensations,
The subtle sensations as you breathe in and out notice if your posture has shifted and if you need to,
If you'd like to,
Make any adjustments allow yourself to tune into your body just as it is centering your attention only on the breath now and as we near the end of the practice follow a couple more full cycles of breathing be as present as possible for each in-breath and each out-breath this place of awareness is always available to you because it's in you when you feel ready,
If your eyes were closed,
Allow them to gently open and reacquaint yourself with your surroundings,
Prepare to re-engage with the day perhaps set an intention to bring awareness to everything you do and to each interaction with another person today be fully present,
Give things your full attention and have a great day
