So you can come and sit comfortably.
Maybe you're sitting on a chair or a cushion,
Allowing yourself to be here.
Taking that decision to spend time with your own mind.
Maybe you feel your sit bones touching the chair.
And if you're sitting on a chair,
I would suggest you to sit a little bit more up front.
So you have a spine who is straight as possible.
But the most important is that you're sitting comfortable.
Maybe you feel your feet on the ground,
Touching the floor,
Your hands.
And if it's comfortable,
You can close your eyes or gaze at a point in front of you.
And what I would like you to do is to go with your awareness to your thoughts in this moment.
And the intention is to observe your own thoughts.
There's no need to change them,
But you're being a witness of your own thoughts in this moment.
There's no need to change your thoughts or try to modify them or to analyze them.
Just noticing your own thoughts in this moment.
Shifting your awareness towards your emotions,
Any emotions that are more up front.
Maybe you feel excitement or sadness or anger.
And also there,
The invitation is just to have a wander with your own emotions.
There's no need to try to fix them or change them.
Just noticing being a witness of your own emotions.
Moving your awareness towards your body.
Noticing any direct experiences you have from your own body.
Maybe you feel a little bit tightness,
Maybe you feel your lower back,
Shoulders.
Again the invitation is there just to be a witness of your own body.
There's no need to react or try to change those sensations.
Just being with what is in this moment.
And then you can shift your awareness towards your breathing and maybe you feel the breath more present towards the nose,
Noticing how the air is touching your nostrils by each in breath and out breath.
Or maybe you feel your breathing more present towards the chest,
Noticing the chest is going up and down.
But what I would like you to do is to shift your awareness towards your belly and maybe you're noticing that your belly is rising and falling.
There's no need to change the breath or to anticipate the breathing,
You're just being a witness of your own breath in this moment.
And if the mind starts to wander which is normal,
Just noticing of the wandering or the planning and coming back to your breathing,
The rising and falling of the belly.
Being with what is in this moment.
Expanding your awareness,
Noticing you're sitting in this moment,
Maybe you feel the heat.
Having the breathing upfront in this moment.
