Take a pose in whatever activity you're doing right now.
Allow the eyes to close or just drop the gaze down.
Allow yourself to switch from doing mode to being mode.
And being mode requires no effort whatsoever.
Scan your body for any areas of tension,
Ease,
Comfort,
Discomfort.
Notice how you feel overall.
Take a moment to acknowledge any thoughts that might be arising.
Take a moment to simply feel your feet on the floor.
No need to change anything in the present experience but simply acknowledging it.
Allow your awareness now to narrow down to your breath.
Become aware of the contact between the air and your nostrils.
Notice if one nostril is more dominant than the other.
Follow the air down the throat and all the way into your lungs and belly.
Notice the rise and fall of your lungs with every inhalation and every exhalation.
Notice the overall quality of your breath.
Fast or slow,
Deep or shallow.
However you're breathing,
Let it be exactly as it is.
No need to change that.
Now allow your awareness to expand once more.
And notice all of your skin breathing.
Your whole body breathing.
Notice yourself expanding with every inhale and contracting with every exhale.
Allow your awareness to go beyond the limits of your physical body and become aware of any sounds in the environment around you.
Not trying to understand them or label them.
But simply noticing them as if you're hearing them for the first time ever.
Take a moment to welcome all of your being here,
Exactly as you are.
