Finding a comfortable position,
You can be seated on a cushion or lying down on your back,
Keeping your spine straight and your chin slightly tucked in.
You can put your hands on your lap if you are seated or you can have them on your belly or alongside you if you are lying down.
You may want to close your eyes if that feels comfortable for you or keeping a soft gaze.
With your eyes closed,
Notice what you can remember from the room,
Noticing the colours,
The texture,
The shapes,
Noticing what comes up to you,
Maybe behind your lids you can see some lights or some darkness,
Noticing what you can hear,
Maybe on your body or in the room where you are in,
Noticing every little sound one by one,
Going a little bit further,
Noticing the sounds,
Maybe outside,
A car passing by,
A dog barking or the wind in the trees and one by one letting the sounds come to your ears,
Noticing the furthest sound you can hear,
Bringing your awareness back into the room now,
Back to yourself.
What can you taste in your mouth,
Maybe something you had for lunch,
Maybe some coffee or something else that you had or maybe nothing,
Noticing now what you can smell,
Maybe your perfume or a candle or essential oils that are burning,
Anything at all and again maybe nothing,
Noticing that nothing is there.
As you let the air come in through your nose,
What can you feel,
The air flowing through your nostrils,
Going at the back of your throat,
Down to your belly,
Feeling your belly expanding and the air coming back out through your mouth,
Can you feel the temperature of the air,
Noticing if the air sound feels cold when it enters your nostrils and maybe a bit warmer when it comes out,
Sending this breath through your whole body,
As you feel your body moving with this breath,
Noticing how it touches the surface you're on,
Maybe the cushion or the mat or your bed,
Anything that is supporting you right now,
Feeling the contact with your sit bones or your back,
Your hips,
Your legs,
Feeling every little point of contact and coming back to your breath,
Inhaling through your nose and exhaling through your mouth two more times,
Inhaling through your nose,
Exhaling through your mouth,
One last time,
Inhaling through your nose,
Exhaling through your mouth and finishing this practice just by thanking yourself for making time today to come and sit or lie down and be with yourself.
You can take this practice with you anytime during the day.
