Getting comfortable in your position,
Making any adjustments you need,
And feeling free to make any adjustments during the practice itself.
Taking a few deeper breaths,
Connecting with the breath and just observing its movement through the body.
With each exhale feeling your body loosening,
Softening and relaxing.
Starting to count for how many seconds your inhale lasts and how many seconds your exhale lasts.
Then just adding a few seconds to your exhale so it becomes longer than your inhale.
You're not straining in any way,
You're not exhaling to the point of discomfort.
Just a slightly longer exhale than your inhale.
And letting go of your active breathing,
Moving away from counting the breath and just observing the natural rhythm of your breath.
Now starting at the crown of your head,
Becoming aware of any sensations in this region.
Then scanning your forehead,
Noticing any sensations there.
Bringing your awareness to your eyebrows,
Your lips,
Your chin.
At each location just witnessing any type of sensation.
There may be pulsing,
Warmth,
Tingling,
Fuzziness or none of it at all.
Understanding if the sensation is morphing or changing.
Observing how it moves.
Bringing your awareness to your neck and shoulders.
Understanding these areas for sensations and just resting your attention on the sensations.
Noticing if the urge to apply labels or make judgement is there.
Seeing where your mind goes and you rest your awareness on the sensation.
Starting from the shoulder down your arm and stopping at the elbows.
Moving to the wrists and just bringing your awareness to the palm of your right hand.
Observing any sensation there.
Then scanning your right thumb,
Index finger,
Middle finger,
Ring finger,
Baby finger.
Then moving your awareness to your left hand and the palm of your left hand.
Observing any sensation,
Any movement in that area.
And the left thumb,
Index finger,
Middle finger,
Ring finger,
Baby finger.
Then scanning your chest,
What sensations are noticeable around your chest.
Any tightness,
Tension,
Pressure,
Fuzziness or warmth.
Just observing the sensations,
Not getting attached to them.
Just letting go of the sensations and moving to the next area.
Bringing your awareness to your belly.
Moving to your hips.
Has your mind started to judge any of these sensations or to apply context or a story or a story or a story?
Scanning your thighs.
Observing sensation around the knees,
The shins.
Observing what arises in these areas.
Knowing that these are simply sensations,
They're not harmful in any way.
You're just observing the sensations,
Which is a normal process of the body.
Scanning your ankles,
The tops of your feet and moving through your toes one by one.
And finally observing the sensations of the soles of your feet.
Going back to your forehead,
Scanning from the forehead and through the face.
Past the chest and the belly.
Then through the legs and to the feet.
Observing from area to area and sensation to sensation.
Repeating this scan a few times.
Observing if the sensations change.
Observing if you try to apply context to the sensations.
Observing your ability to let go and move from area to area.
Exhibitions.
And remembering the process of effortless meditation,
Just resting your awareness on your anchor,
Allowing your mind to naturally wander away as it will many times.
And when you happen to realize that your mind has indeed wandered away,
At that point you just very gently or very effortlessly guide your awareness back to your anchor without any self-judgment or criticism.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
Right now your anchor can be your breath or a mantra if you use one.
And taking a deeper inhale,
A long slow steady exhale,
Repeating these deeper breaths a few times,
Actively relaxing your body with each exhale.
Remembering that by moving from area to area,
Sensation to sensation,
On a smaller level you're practicing the art of letting go,
The art of non-attachment.
Observing sensations and how the body changes and moves from moment to moment,
You start to appreciate the impermanent nature of all things.
And then by noticing how your mind applies context to the sensations,
You can move away,
From the situations of non-judgmental awareness.
Bringing your attention outward,
Becoming aware of any sounds coming from the room you're in.
Then any sounds coming from your building or out in the streets.
And starting to move your fingers and toes and your arms and legs,
Moving and stretching as needed.
And just gently connecting with your breath for five more breaths.
And after your last exhale,
Gently opening your eyes.
And take a deep breath in and out.
