Find a comfortable seated position with your feet flat on the floor and your hands resting either on your thighs or in your lap.
Close your eyes or allow them to fall into a soft,
Unfocused gaze in front of you.
Taking a few breaths and getting yourself grounded in this moment.
And now settling in to focus on your breathing as it returns to its natural rhythm,
Allowing the breath to enter and exit the body without forcing or trying to make anything happen.
Just allowing the breath to do its work in sustaining the body.
And now settling in to focus on your breathing as it returns to its natural rhythm,
Allowing the breath to enter and exit the body without forcing or trying to make anything happen.
Just allowing the breath to do its work in sustaining the body.
Noting any sensations you may feel in your body and paying attention with curiosity for just a moment.
Just allowing the sensations to be as it is without resisting or judging it in any way.
If you can,
Feel points of contact while you're seated.
Maybe feeling your feet on the floor,
Your sit bones on the cushion beneath you,
Your back aligned with the sofa or chair back.
If you can,
Feel points of contact while you're seated.
Maybe feeling your feet on the floor,
Your sit bones on the cushion beneath you,
Your back aligned with the sofa or chair back,
Your hands maybe on your lap.
And as you breathe,
Follow your awareness all the way down to your feet.
Become aware of your feet,
The soles of your feet,
The top of your feet and all of your toes.
And as you breathe,
Follow that awareness as it moves up through your ankles,
Your hips and your elbows and up into your legs.
Following your breath as it flows up through your shins and your calves and feel it circle around your kneecaps as it flows into your upper leg,
Into your hamstrings and your quadriceps.
Following that awareness as it moves up through your hips,
Again,
Noticing where your sit bones touch the couch.
Following that awareness into your abdomen,
Maybe feeling a rise and a fall as you breathe,
Maybe an expansion.
Follow that awareness into your back,
Feeling your spine supported by the cushions behind you.
Noting if you can feel each vertebrae as it moves up from the small of your back to your mid back to your upper back,
Feeling each vertebrae stacked one on top of the other,
Relaxed.
Following that awareness into your shoulders,
Notice if you're holding them close to your ears and just allow your shoulder blades to relax down your back.
Following that awareness into your chest,
Feeling your lungs inflate and deflate with each breath,
Feeling new fresh oxygen pumped throughout your entire body.
See if you can feel your heartbeat.
And as you breathe,
Follow your awareness up through your neck and into your head and face.
Notice if you're holding any tension in your jaw,
Maybe behind your eyes or in your forehead.
If so,
Allow it to relax.
Feel a wave of relaxation consuming from head to toe,
Feeling your complete body relaxed and this morning as you just focus on your breath.
And as you sit in silent meditation into the center of your body,
Feel the energy sound of the bell.
Focus on your breath and your new found sense of relaxation.
Now,
As you breathe,
Feel your body relax.
If you feel that your mind is beyond the wonder,
Just slowly and gently bring your attention back to your breath.
Now,
As you breathe,
Feel your body relax.
You can slowly and gently start to bring your attention back to the room,
Maybe wiggling your fingers and your toes and stretching if necessary.
Now,
As you breathe,
Feel your body relax.
