So just again,
As always,
Just getting comfortable.
You don't need your arms in a specific position for this,
But just getting comfortable wherever you are.
Again,
Trying to have a somewhat quiet body posture if you can,
But just making sure you're at least in a somewhat relaxed position.
And you can close your eyes again if it feels comfortable for you to do.
And just taking a moment to check in with yourself now.
How does it feel to just take this time just for you?
Nowhere else you need to be,
Nothing else that you need to be doing.
Let's start by just having a look at what's going on inside now.
What's going on inside for you?
Is your weather calm and sunny?
Does it feel more chaotic,
Like thunder and lightning?
What thoughts are about?
What feelings are here?
Perhaps you're worried and fretting about something coming up in the future.
Or perhaps you're ruminating on an unhappy incident from your past.
Are there any physical sensations in the body?
Perhaps the pressure of your bottom on the chair or your feet on the floor.
We're not aiming to change anything here.
We just want to be open of what's already present.
Now,
Narrowing the spotlight of your attention to your breath and how you feel your breath in your body.
Start off by just tuning into the in-breath that enters through your nose or indeed mouth.
And follow it through the body,
Through the chest,
Into the belly,
As it becomes the out-breath.
And again,
Just following the breath back out.
Just trying to notice where in your body you feel your breath most strongly.
If it helps,
You can count the breath.
Counting one on the in-breath,
One on the out-breath,
Two on the in-breath,
Two on the out-breath,
All the way up to 10.
Before starting again at one.
Not trying to change or force the breath in any way.
Just noticing what your natural breath is like.
If your mind wanders,
And it will wander,
Just acknowledge where your mind's gone and bring it back to the sensations of the breath,
Back to the count.
Once you reach 10,
Starting again at one.
And if you find yourself being distracted,
There's no need to judge yourself for being distracted.
This is merely what minds do.
Bringing the attention again back to the breath and back to the count.
One on the in-breath,
One on the out-breath,
Two on the in-breath,
Two on the out-breath,
All the way up to 10.
And each time that mind wanders,
Gently bring it back to the breath.
Now expanding your awareness to take in the whole body as if the whole body was now breathing,
Being aware of your posture,
Your facial expression,
Whether you're holding any tension in your shoulders,
Your neck,
Or your back.
Are there any sensations on the surface of your skin,
Perhaps of coolness or warmth?
Any sensations inside the body,
Perhaps?
Remember,
We're not trying to change anything.
We just want to be open to what's already here.
If you become aware of any tension,
Discomfort,
Or resistance,
Just take your awareness there by breathing in to those sensations on the in-breath and then breathing out,
Softening and opening with the out-breath.
Just letting the whole body rise and fall with the breath.
Now try and bring this expanded awareness into the next moments of your day.
