Take some time to arrange yourself in a comfortable position,
Combination of comfort and uprightness or alertness.
It could be sitting or laying down,
Closing the eyes,
Taking two or three full breaths,
Breathing in through the nose to fill the belly and chest,
Holding the breath at the top,
Exhaling through the mouth,
Sighing,
Making some sound,
Making the exhalations longer than the inhalations.
Doing this a few times,
Feeling the body relaxing on the exhalation and then returning to a natural breath,
Letting the body breathe itself,
Bringing the mind to bear on the physical body,
The sensations of the body,
Noticing what is alive,
The pressure and temperature and tingling.
And bringing your attention also to the mental body,
The thoughts and feelings and the energy of the thinking mind,
Noticing whether you're feeling anxious,
Relaxed,
If there's some mood or feeling that's present,
Opening fully to the physical and mental sensations.
Resting now in the experience of breath and body,
Seeing if you can receive the breath,
Allow the body to breathe itself,
Bring a curiosity to what it's like in this moment,
Sights,
Sounds,
Sensations,
Thoughts.
Noticing any tendency to lean into what's going to happen next,
Next breath,
Next minute,
Next hour,
Next day,
Come back,
Just rest.
Noticing any sense of refreshment after this simple five minute sit and carrying that refreshment and stillness into your day.
