Okay,
So settling into your seat,
Finding a comfortable position.
I invite you to close your eyes if that feels comfortable,
Or soften your gaze to focus on something on the floor.
And just checking in with what's happening in your body.
Noticing any sensations,
Scanning your body for places where you might be holding tension,
Bracing,
Clenching,
Just noticing.
Not necessarily trying to change it,
But allowing yourself to make adjustments if that feels good.
And then similarly,
Turning your attention to your thoughts.
Noticing what's coming up.
And as best you can,
Noticing without judgment.
Noticing thoughts as mental events that pop up and drift by.
Practicing detaching from your thoughts,
Watching them go by like clouds.
And then turning your attention to any emotion that might be present in your body.
What are you noticing?
How do you know it's there?
Where are you noticing it?
Welcoming whatever's present,
Even the difficult ones.
And then turning your attention specifically to your breath.
Noticing your abdominal wall expanding and contracting as the air comes in and out.
Following your breath in and out.
Again,
Not necessarily trying to change it,
Just noticing.
And if it feels good,
To imagine waves as you breathe.
The wave coming up as you inhale,
And then coming in as you exhale.
Just reminding yourself that you can come back to your breath at any time.
It's always there for you.
Now turning your attention back to your whole body from head to toe.
Still noticing your breath,
Maybe more in the background now.
And imagining your whole body breathing.
Oxygen being sent from head to toe,
All of your limbs breathing,
And a sense of spaciousness that comes with the breath.
Noticing what comes up for you.
Noticing how it feels to take this time for yourself.
And again,
As best you can,
Taking forward this spaciousness to the rest of your day.
Whenever you're ready,
You can open your eyes and return to your room.
