Find a comfortable seated position or lie on your back on the floor or your bed,
With your arms beside your body and your feet flopped to the side.
When you're ready,
Close your eyes or gently stare at a point in front of you.
And bring your attention to your breath.
For a moment,
Just observe your breath.
Feel the gentle rise and fall,
If you're in an axle.
And then on my count,
Take three longer in-and-exhales,
Matching the length of both.
Take a breath in,
Fully breathe out,
And we start with an inhale.
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four.
Extend to five,
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
And return to your natural breath.
And then bring your attention to your feet.
Check if you feel warm or cold on your feet.
If you can feel where your feet touch the floor or your socks,
And other any sensations you may have.
Move your attention up to your ankles and lower legs.
And feel how your lower legs feel today.
Move up to your knees,
Feel the bend or the stretch.
And move up further through your upper legs.
Feel where your upper legs touch the floor or your chair.
Or where your hands may touch your legs.
Rest a moment.
Your belly area,
Hip area.
And in your belly area,
Connect again with your breathing.
Put a hand on your lower belly if you like.
And breathe into this hand.
This is something that you can consciously do in daily life.
If you experience any stress or anxiety,
Your breath may go up higher in your chest,
Causing more stress or anxiety.
Then bring your breath down.
Consciously breathe into your lower belly.
By placing your hand,
You have an excellent check if your breath is where you want it to be.
Again,
Feel the rise and fall.
From there,
Move your attention up more to your chest area.
And if you like,
Connect with your heart.
Feel your heartbeat.
Bring the attention to your back.
To all the large muscles in your back.
That keep you up all day.
Move into your shoulders.
And just for the moment,
Observe if you feel any tension in your shoulders.
There's nothing to change.
In this meditation we just observe how we feel today.
Bring your attention down through your arms.
Into your hands.
Another place to check if you feel warm or cold.
Try to feel all your fingers.
Your pinky finger,
Second finger,
Third finger,
Fourth finger.
Feel the palms of your hands.
And then guide your attention through your lower arms.
Upwards.
Upwards.
Upper arms.
Passing the shoulders again.
Into your neck and throat.
And if at any point your attention is drifting,
Don't be hard on yourself.
This is what our mind does.
Thinking.
So gently bring back your attention to my voice.
And from the neck and throat,
You move upwards into our face.
The small muscles in our face.
Check your jaw.
It's another point where we sometimes keep some tension.
Just notice.
Your mouth,
Lips,
Cheeks.
All the small muscles around your eyes.
Make sure you close your eyes in a gentle way.
Up into your forehead.
And across the skull to the tip of your head,
The crown of your head.
And from here,
We open our sense of hearing.
See if you notice any sounds in my background.
I'm in the jungle.
There's many birds,
Crickets,
Grasshoppers.
And some domesticated animals as well.
See if you can hear them.
Then bring your attention to your own surroundings.
Any sounds you notice within yourself.
Or the room that you're in.
And expand.
To sounds in your house.
Or even further away.
See if you can try just to sense.
Not to interpret the sounds.
Label them.
Like or dislike them.
Just create an overview of all the sounds you can hear.
Take another three breaths,
Consciously in and out.
Return to your normal breath.
Bring your attention to your whole body.
How you're sitting or lying down.
And how you're feeling.
Notice if there's any difference with the beginning of this practice.
And again,
Don't judge to yourself if there's not.
When you're ready,
Open your eyes.
And continue or start your day.
Namaste.
