Let's begin by sitting comfortably,
Back as straight as possible,
Shoulders back and relaxed,
Head facing forward,
Neck relaxed.
You're sitting in a chair,
Bringing the soles of the feet flat on the floor and closing the eyes.
We'll begin by bringing our awareness to the natural rhythm of our breath.
Not trying to change,
Not trying to adjust the breath in any way.
Just observing as it is,
As it's coming in and out.
You can take a hand and rest it over the belly.
If this contact helps focus the mind on the breath,
You can do so.
And then feeling in addition to noticing the gentle rise and the gentle fall of the belly.
You can also just bring your attention to the nostrils.
Notice the small subtle movement of the breath in through the nostrils and out.
Or maybe you find the stillness within.
And from here you have the awareness of your entire body and the natural rhythm of the breath.
Not trying to change,
Not trying to adjust in any way.
But you may find that with greater awareness on the breath,
With greater attention to this moment and the breath in this moment,
The breath will naturally begin to slow.
Maybe it will begin to deepen as well.
Also notice if the body feels more relaxed with each breath.
You'll notice the mind feels more quiet and more relaxed.
And then slowly,
Very slowly from here,
Begin to turn your awareness out back to the space around you.
You can start by noticing any sounds in the space.
And then maybe notice the feeling of your body in your seat,
Your feet if they are on the ground.
And then notice any other sensations in your space.
And then slowly,
When you are ready,
Opening the eyes.
Thank you.
