Sitting up straight,
Alert but not rigid,
Take a deep breath in and follow it with your attention all the way out and then again as you inhale follow that and repeat for a couple more cycles of conscious breathing.
With your eyes open just take note of your immediate environment,
Slowly scanning from left to the front and then to the right of you and see if you can just sort of sense what's immediately behind you.
Now feel into your body becoming aware of the physical sensations that are most calling for your attention.
Notice how your hands are positioned or if there's any tension in your face.
Notice what it feels like to breathe.
So just sitting with these body sensations for a few moments.
Now check in with any sounds that you hear.
Maybe they're loud,
Maybe they're very subtle,
Maybe they're intermittent or constant.
So again just sitting and receiving with whatever you notice.
Now enquire into your mental environment.
Have any thoughts appeared?
Any emotions present?
So just sitting calmly with whatever you notice in your mental space.
Now return your attention to your breath,
Sitting quietly with each inhale and with each exhale and as you do just letting go of any tensions or preoccupations.
Not grasping,
Not clinging and equally not resisting.
Simply sitting with what is here.
What's wonderful to note is that the wonderful present moment is always here.
Patiently waiting for you to sit with it whenever you want.
