So before you start just making sure you're in a comfortable position that you will manage to stay awake within.
So once you find that you can close your eyes down.
And just start to connect to your breath.
Following the in flow and the out flow of your breath.
Just to settle your attention here and now.
Breath does not happen in the past or the future,
Breath is only now.
And as you continue to notice your breath,
Feel the breath in your chest.
Feeling your lungs and exiting.
Feeling that movement of the chest arise and fall.
Just noticing how your chest feels here,
How your heart feels.
Just relaxing the breath focus for a moment.
And your attention to your forehead,
To your mind.
Maybe you can notice what you're thinking about,
Maybe not.
What's happening in your head.
What thoughts are coming?
What occupies your mind?
Now imagine and feel that there is a channel between your mind and your heart,
Your heart and your mind.
And that your thoughts could just drop through that channel down into your heart.
And then what's in your heart would float up into your mind.
So you have this connection of brain and heart,
Heart and brain.
What's in your mind can rest in your heart.
What's in your heart can nourish your mind.
If it helps you could use your breath.
As you inhale what's in the heart floats to the mind.
As you exhale what's in the mind floats down to the heart.
Maybe they pass each other on the way and whom is it right?
Inhale heart to mind.
Exhale mind to heart.
Exhale to mind.
Exhale to mind.
Exhale to mind.
And coming into a full exhale,
Bringing your hands onto your heart,
Resting your hands at your chest and letting your attention rest in your chest.
Bringing any movement,
Any breath,
Any sensation in the chest and the heart.
Giving one hand on the heart,
Moving one hand down to your lower belly.
Bringing your attention down into your body.
Feeling your connection to the earth.
Your connection to your body.
Feeling your whole body.
Keep your hands on your body or you can remove your hands.
Just rest,
Just sit quietly for a moment.
And if you're ready,
You can open your eyes,
Look around the room and finish your practice.
Thank you.
Enjoy your day.
