Let's start by noticing our body whether we are sitting,
Standing or lying on the bed.
If you are comfortable where you are,
Be there.
Or if you like to change your posture then you are welcome to do so.
Keeping your eyes closed or open as you feel easy,
Take a few deep breaths.
Have a sense of your presence.
How does it feel to be here?
Softly inviting your attention to your feet.
Do you feel any sensations?
Temperature,
Heaviness,
Lightness.
Inviting a sense of relaxation in your feet bring your attention to your legs,
Stomach and chest area.
Do you sense any tightness or ease?
Noticing whatever is there,
Have a sense of full awareness of these sensations,
Feelings,
Thoughts.
If your mind starts running deeper into questions,
Problem solving,
Then gently,
Calmly call the mind to return.
In the last step,
Let's feel our back,
Our spine,
Our muscles,
Our bones holding us all day and night.
With a sense of gratitude,
Notice how much our body works for us.
Also keeping a soft focus on how the whole body is present,
Holding and supporting us.
And let's close by bringing our hands to our face,
Feeling our arms,
Jaw,
Nose,
Tongue,
Gently massaging the forehead,
Cheeks,
Neck and eyes.
Massaging in whatever way we like,
We notice our presence.
Breathing present,
Feeling present,
Smiling present,
Kindly present,
Mindfully present,
With all that there is.
