The Stewardess of The Van viewing of the Luck If you're seated comfortably,
You may close your eyes or look at a point in front of you.
And arriving here in this moment,
Setting the intention of being fully present,
Letting go of things you were doing just now,
Things which you have planned for this afternoon,
Just sitting here,
A moment of non-doing,
A moment of just being,
A moment of not having to achieve anything,
Of only being present,
Arriving in the body,
In the feet touching the floor,
In the bottom touching the chair,
And the spine is straight but also relaxed,
Shoulders are low,
And the hands are soft in the lap or on the legs,
And the top of the head is pointing towards the ceiling,
Being aware of the body sitting here,
From the soles of the feet to the top of the head,
And being aware of the breath,
Being aware of the inhale,
And of the exhale,
Of the natural rhythm of the breath,
Without the need to change anything,
Without the need to control anything.
Just observing the breath as it is right here,
Right now.
And where in the body do you feel the breath?
Do you feel the breath flowing in and out of the nose?
Do you feel the breath in the chest?
Or do you feel the belly rising on the inhale and falling on the exhale?
And wherever you feel the breath in the body,
Just observing the breath as it is right now.
And sometimes you may notice that your attention is not with the breath.
Maybe your attention has gone to sounds,
To thoughts,
Maybe physical sensations in the body,
Or to another object.
And that's perfectly fine.
That's the way the mind works.
The only thing you need to do is notice it with a smile,
Where your attention is in a friendly manner,
And then going back to the breath over and over again.
You're always able to start fresh,
Noticing where your attention is,
And then going back to the breath.
And also reminding yourself that there's no right or wrong way to do this exercise.
Doesn't matter how many times you get distracted.
Be noticing where your attention is with a smile,
And then going back to the breath.
Okay,
Great.
And if you're ready,
Taking another deep inhale and slowly breathing out through the mouth.
Taking another deep inhale and breathing out through the mouth,
Everything which doesn't support you.
And one last deep inhale and breathing out through the mouth,
Everything which you want to let go of.
And if you want,
You can put one hand or both hands on your heart and thank yourself for having taken the time to sit here and practice and to take care of yourself.
And you can slowly begin to make some movements with your feet,
Wiggle your toes,
Maybe stretch a little.
And when you're ready,
You can open your eyes again.
.
.
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