Find a comfortable position and allow your body to settle down.
You can sit in a chair or any place where you feel more comfortable with your back upright but not tight and stiff.
You may drop your shoulders allowing yourself to feel more relaxed.
You can choose to gently close your eyes or if you prefer keep them open with a soft eyelid just allowing your gaze to rest on the floor.
Now place all your attention to your breathing.
Just breathing naturally at your own pace.
Letting the air come in and out from your nostrils.
Letting the air come in and out from your nostrils.
Notice if you can connect with your in-breath and keep your attention wildly.
Allow yourself to experience the whole breath in.
Notice if you can connect with your out-breath and keep your attention wildly.
Allow yourself to experience the whole exhale.
Just keep breathing in and out slowly and experiencing.
Letting the air come in and out from your nostrils.
As you become more aware of your breathing gently bring your attention to your breathing.
Feel the energy of your mind and the temples.
Letting go of any tension in the muscles in your face.
Using your jaw and see if you can dissolve any tension in your neck or throat.
Letting go of any tension in your neck or throat.
As you breathe into the body begin to pour your awareness down into your body.
Letting go of any tension in your neck or throat.
If you notice that your mind wanders or perhaps become lost in your thoughts or memories just keep breathing slowly and bring all your attention back to the sensations of your breathing.
As you continue to do this you can also bring an attitude of kindness towards yourself.
Sometimes it can be challenging but you can tell yourself,
May I be easy.
Now bring your awareness to your shoulders releasing any tension that you may have unnoticed.
Slowly move your attention down to your arms,
Down to your wrists,
Down to your hands feeling the sensations of your fingers.
Now move your attention to the center of your chest feeling the sensations of your breath there.
Feel the rise and fall of your breathing.
Letting go of any tension in your neck or throat.
Allow your awareness to drop into the body.
Feel the weight and pressure of your body at the base while sitting.
Connecting your attention to the touch points of the sitting and breathing.
Bring your awareness to the top of your thighs.
Down to the knees,
Down the front of your legs feeling the muscles of the calves in the back.
Bringing all your attention into the left foot.
Slowly moving into the right foot.
And the both feet feeling the sensations of the floor below.
Now opening your awareness to the sensations of the whole body.
Recognize there lives a body,
A body sitting,
A body breathing and allow this awareness to rest in the body.
You can always return it back to your breath and your body anytime you recognize that your mind has wandered.
Creating a mindful present moment awareness of the body.
Now take a deep breath in and exhale.
Another deep breath in and exhale.
Bringing your attention back to the present moment,
Slowly moving your toes,
Your legs,
Your arms,
Your body.
You may now open your eyes.
