Find a comfortable seat either on a chair or on a cushion.
When you're sitting on a chair,
Make sure to move a little forward so that you're not leaning against the back of the chair.
This allows you to stay awake and relaxed at the same time.
Place your feet hip-width apart and place them firmly down on the ground.
When you're sitting on a cushion,
Sit cross-legged.
Feel your feet or your legs touching the ground.
And then let your body drop a little deeper into the cushion.
Become aware of your posture.
Feel your sitting bones.
And notice how your weight is distributed on your sitting bones.
See how your balance is on top of your sitting bones.
And then tilt your pelvis a little forward.
Lengthen your spine all the way up to your sky.
And then feel like how each vertebra is stacked on top of each other.
Feel the strength of your back and feel its uprightness.
Bring your awareness to your front body and let your belly area relax.
Let your chest area relax.
And notice your heart.
You might even feel it beating.
Let your shoulders drop down a little further.
And let your hands rest on your thighs.
Let them sink a little deeper into your thighs.
And feel the weight of your hands.
Feel the touch.
And what do you notice?
Any body sensations?
Maybe some tingling,
Some itching,
Some warmth or some coldness.
Find the sweet spot where your head is balancing on top of your spine.
You might need you to move your head a little forward and backward and maybe to the left or to the right.
And then find that sweet spot where your head is balancing effortlessly on top of your spine.
Tuck your chin in so that your neck can lengthen even further.
And then feel the whole length of your spine.
Take a moment to relax your jaw muscles.
You can even open your mouth slightly.
And then get a sense of your whole body posture,
How you're sitting right here right now.
Notice how your body is constantly adjusting.
Notice all the tiny micro movements that are happening.
The less tension you have in your body,
The more you can feel the tiny movements.
Notice the bodily sensations and just be with it.
Whether it is comfortable or uncomfortable,
Let it be there and notice it.
Very gently shift your awareness towards your breath.
But at the same time,
Still be aware of your posture and the body sensations.
Feel your body moving on each inhale and on each exhale.
Enjoy that movement.
Inhalation and exhalation.
Be curious.
Where do you feel your breath?
Where do you feel your body moving?
Maybe below your nostrils.
Maybe in your chest area.
Or maybe in your belly area.
Just notice how your breath flows naturally through your body.
There's no good and there's no bad breathing.
There's no right and there's no wrong.
Just notice your breath.
Whenever you get distracted by thoughts,
You just say thinking.
Acknowledge it.
Label it and then gently come back to your breath.
Feel the movement on each inhale and the movement of each exhale.
Inhale and exhale.
Just follow the movement of your breath.
Where do you notice your breath?
Where do you notice each inhalation and each exhalation?
When a thought arises,
Label it with thinking and then gently come back to your breath.
And follow each inhalation and each exhalation.
Notice the length of each inhalation and the length of each exhalation.
Start deepening your breath and take three last rounds of deep inhalations.
In through your nose and exhalations out through your mouth.
Do it in your own rhythm.
And whenever you're ready,
You can start to stretch your body a little bit and then slowly open your eyes and come back.
