Settling in now to this moment,
To the here and now,
As we get comfortable in a dignified,
Relaxed posture.
So upright,
Yet comfortable posture,
Wanting to make sure that we won't be bothered by any pain or if you need to adjust at any time,
You're welcome to.
So just keeping your shoulders down and back,
But relaxed.
Your eyes relaxed,
Your jaw relaxed.
Your face muscles just completely letting go of any tension that you feel.
Just taking three slow,
Deep breaths into the nose and out through the mouth when you're ready.
Allowing each breath to deepen the sensation of stillness,
The space of stillness within.
And when you're ready,
Just returning to your natural breathing rhythm.
Noticing now where in the body you might feel the breath,
The strongest.
It could be in your stomach,
Your chest,
Your throat,
Maybe even in your nose.
Wherever you feel this sensation of breathing,
Physical senses of touch.
And just noticing that,
Placing your attention there for a few moments.
Noticing that feeling of breath.
And just seeing now if you can count the breaths.
So every inhale and exhale together,
Make one.
Counting all the way up to ten.
And we'll also implement a simple noting technique to really allow you to notice,
To be aware of thoughts,
Emotions,
And sensations that arise.
Without labeling them too strongly,
Just noting them,
Whether they're thoughts or emotions,
Not having these large emotional charges to every label.
Just a simple note thinking,
Feeling,
Sensation.
And coming back to the counting,
Coming back to the breathing.
So now we'll continue on for about three to four minutes on our own now.
Remembering that the more gentle that we can be when we do get distracted with ourselves,
The better.
And also just making sure to carry out this practice with an effortless way about it.
You don't need to force or put too much effort into it.
It's simply a noting,
Coming back,
And a soft,
Gentle attention placed on the breath,
Just like a butterfly lands on a flower.
And just transitioning now as we place our attention now on the last exercise of just letting our minds do whatever we want to do.
So if your mind wants to be busy,
Let it be busy.
If your mind wants to be quiet and still,
Let it be quiet and still.
There's no pressure here to do any one thing in particular.
Okay.
And now just coming back to the body,
Coming back to the space that you're in,
Feeling the physical sensations of touch on the chair,
The floor below.
And finally,
Feeling the sensations of air touching your skin.
As you gently calmly open your eyes,
And you're on time.
Thank you so much.
