To begin,
Become physically still wherever you are,
Even lying,
Sitting,
Or standing.
Choose a posture where you'll be as comfortable as possible,
And lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow your weight to sink into the point of contact between your body and the floor,
The chair,
Or the bed.
What sensations are there right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn towards them.
Accept them as best as you can.
If you begin to tense around the breath,
Then let go a little bit more with each out-breath.
Soften into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without being to identify with their content.
Observe them as they were clouds in the sky.
Notice any feeling and emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness inside the breath and feel a different sensation in the front,
Back,
And sides of the torso.
Can you feel the awareness within the flow and infamintment of the breath?
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath deep in the body.
Now gently expand your awareness to include the whole body.
Feel the weight and shape of the body as it insists,
Stands,
Or lies.
If you've got any pain or discomfort,
Make sure your awareness stays open.
Cultivate acceptance or acknowledgement from all of your experience.
Be friended.
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again.
Now gently expand your awareness to include the whole body.
