Find your seat,
Lengthen up through the crown of the head,
Have your chin parallel to the floor and allow your shoulders to drop.
Notice your breath.
When you notice the inhale,
You can mentally say,
In,
Or I know I'm breathing in.
When you notice your exhalation,
You can say out,
Or I know I'm breathing out.
Do that a couple of times.
In when you inhale,
Out when you exhale.
Now the next time when you're breathing in,
You can mentally say,
I'm aware of my body,
Or just aware,
And when you're breathing out,
I relax my body,
Or just relax.
So inhale,
Aware,
Exhale,
Relax,
Or inhale,
Aware of my body,
Exhale,
Relax my body.
So we are giving a mind a task to stay right here in the present moment,
To follow the breath,
To be here in the body,
And notice when you drift off,
Just come back to the breath and accompanying the breath with a mental note of in and out,
Or aware and relax.
Stay here for a few more moments,
Just noticing.
Whenever you feel that you drifted off,
That you're not on your body anymore,
Or that your mind is somewhere else,
Just with no criticism,
But very firmly come back to the feeling of your breath in your body,
And to the mental note of in and out,
Or aware and relax.
Take your time to make your transition very slowly,
Maybe opening your eyes,
Looking around,
Noticing what you're noticing,
And then resuming your activities for the day.
