Finding yourself in a sitting position.
You can sit down either on the floor,
Or on the chair,
Even in a quiet staircase,
Wherever works for you.
Making sure your posture is balanced.
Your back is straight.
Your jaws relaxed.
The shoulders dropped away from your ears.
Your hands rested in your lap,
Or on your knees.
Before closing your eyes,
Noticing what is around you here and now.
What time of the day is it?
Are there any objects,
Colors,
Shapes?
What is the direction of the light?
What is the direction of the light?
What is the direction of the light?
What is the direction of the light?
What is the direction of the light?
What is the direction of the light?
What is the direction of the light?
The point of contact between your body and the surface.
What does the surface feel like?
Soft,
Or hard,
Warm,
Or cold,
Smooth,
Or rough,
Just gently being aware of it.
In your own time,
Gently shifting your awareness to your breath.
You may like to take a few deep breaths.
Deep inhales through the nose,
And big exhales through your mouth.
Gently coming back to your normal breath when you feel ready.
Keep watching your breath for a few more moments.
And as you are watching your breath,
Notice in too your sense of smell.
What can you smell in the air at the moment?
Are there any flowers,
Perfume,
Or the powder on your clothes?
What is the direction of the light?
The powder on your clothes?
Perhaps the smell of your hair?
Or there could be no smell at all.
Noticing if any of those smells have become tastes in your mouth.
And paying attention to what else you can taste on your tongue.
There could be a few different tastes present,
Or there could be no taste at all.
Simply allowing yourself to notice.
Very slowly,
Allowing yourself to expand your awareness to the sounds around you.
Starting with the ones from far away,
To the ones around you,
Or even the sounds of the wind.
The ones around you,
Or even the sounds from you,
Such as your breath or your heartbeat.
Finally,
Bringing your awareness to all the senses together,
Simultaneously,
Allowing yourself to rest in this gentle awareness,
In the here and now,
For just a minute longer.
And when you're ready,
Opening your eyes,
And perhaps giving yourself another minute to absorb the effect of your practice today.
