So getting yourself comfortable sitting in a chair or lying down,
Just whatever feels comfortable for you.
Just focus to start on your breathing.
Just noticing your body moving with each in-breath and out-breath.
You might notice that gentle rise and fall of the belly,
Or you might even notice some movements in the chest area with each in and out-breath.
Just noticing now the rhythm of your breath.
Really paying attention to that slow rhythm of the in and the out.
Noticing now that when you breathe in,
Noticing your belly rising.
You might even place a hand on your belly if that feels comfortable for you.
Just to anchor your attention there for a few moments.
And just feeling the belly rise and then fall with each in and out-breath.
You might like to take an even bigger breath in now.
And as you take that long deep breath in,
Just pause for a moment after the in-breath.
And then exhale slowly out through your mouth if that feels comfortable.
And again,
A nice big slow deep breath in,
And a big long exhalation.
And one more big breath in,
Just feeling your belly rise as you breathe in.
And then as you breathe out,
Just let your belly come back down as you exhale slowly.
Just let the tension just melt away with each out-breath.
Almost as though you can just feel any tension,
Any stress in the body,
Just easily melting away with each out-breath.
So just keeping your hand on your belly if that feels right for you.
And then placing your other hand on your chest area.
So one hand on your belly and one on your heart area.
Just noticing that gentle rise and fall of the body with each in and out-breath.
You might even notice your breathing slowing down,
Or it could just be staying the same.
It doesn't really matter,
We just bring attention to the breath so we can be in this complete present moment by just noticing our body and noticing our breathing.
And now as you're sitting or lying,
Just noticing any body sensations that are standing out to you.
Be it tension or tightness in your shoulders or back,
Or pain somewhere in your body.
Just bring that gentle awareness to that area of the body,
Just noticing the sensations.
Noticing if it's a really strong sensation or just very subtle.
And is it pulsating or is it just staying the same?
Noticing if you can feel any other sensations that are either in the same spot or other places of the body.
Just bring that gentle awareness.
Just noticing and observing.
And now noticing the whole body.
Simply being aware of your whole body sitting on the chair,
Or your whole body lying down.
Noticing where your body is touching something,
Whether it's your legs and bottom or back against the chair,
Or whether it's the whole of your back against the bed or the floor or the couch.
Just noticing where your body is touching that surface and how that feels.
You might be aware of some places in the body a lot more than others.
Seeing if you can notice all of your body and then what it's touching.
And now just to finish,
Bring your attention back to the belly and noticing the in-breath and the out-breath.
The up and down of the belly.
And now when you're ready,
You can open your eyes if you've had them closed and just broaden out your attention back to the rest of the room.
Or you can just lie there for a few more minutes.
Just noticing how your body feels,
Noticing your breath,
Just doing whatever feels right for you.
