Begin by finding a relaxed,
Comfortable position,
Keeping your back upright but not too tight,
Hands resting somewhere comfortable.
See if you can notice your body from the inside,
Noticing the shape of your body,
The weight,
Touch.
Let yourself relax and become curious about your body as it is right here,
Right now,
The sensations of your body,
The connection with the floor or the chair.
See if you can settle in by relaxing any areas of tightness or tension,
Allowing your breath to soften.
As you begin to tune into your breath,
Feeling the natural flow of the breath.
You don't need to do anything in particular with your breath,
Just natural breathing,
Feeling where you feel your breath in the body.
Might be in the abdomen,
The chest,
Maybe in the throat,
Maybe the feeling of air passing through the nostrils.
See if you can feel the sensations of breath,
One breath at a time.
Now when one breath ends,
There's a pause and then the next breath begins,
Allowing yourself to pay attention to one full cycle of breath.
As you do this,
You may notice that your mind may start to wander.
You may start to think about other things.
This is not a problem.
It's natural.
Watching your mind wandering is a moment of mindfulness.
You can simply note that the mind has wandered and label it thinking or wandering and gently redirect your attention back to the breathing.
And I'll invite you to stay with the breath for some time in silence,
Noticing the breath from time to time getting lost in thought and then returning to the breath again.
See if you can be really kind to yourself in this process of breathing,
Distraction,
Returning to breathing.
If the mind has wandered,
Again gently bringing the attention back to the breath.
And in the last moments of this practice,
You can bring your attention back to your body,
Your whole body seated here right now.
Again,
Tuning into the sensations of breathing,
The sensations of sitting.
And offer yourself some appreciation for doing this practice today,
Whatever that means to you.
Remember that at any point throughout your day,
You can always come back to this tuning into sensations in the body and just allowing yourself to be connected to breath for a few moments of mindfulness.
