Mindfulness of breath and body,
Sitting on a straight back chair or on a cushion on the floor,
Sitting comfortable and allow your body to become still.
The back is straight without being rigid,
The posture is relaxed and awake.
Settling into this moment begin watching the breath.
Closing your eyes if you wish or keep your eyes open with a gentle gaze.
Become aware of the movement of the breath as it flows into and out of the body.
Taking a few deeper breaths,
Breathing in deeply and out fully.
And again,
Breathing in and out.
Feel the breath as it comes into the body and as it leaves the body.
Simply remain aware of the breath flowing in and out,
Not changing the breathing in any way.
Simply being aware of it and noticing how it feels.
When your mind becomes distracted that's normal and okay.
Simply return to the breath without judgment.
Allow yourself to be with this flow of breath coming in and going out.
Perhaps feeling the breath in the belly rising and flattening.
And after a short time you may notice again that the mind wanders off to thoughts of the past,
Memories or regrets.
Or it may move to anticipation of the future,
Planning,
Wishing,
Judging.
You may find yourself thinking about what you will do after this meditation,
What you have to do at work,
Things that you have to get done.
But as soon as you become aware that the attention has moved off the breathing,
Guide it kindly back to the next breath with a gentle awareness.
There is no need to give yourself a hard time.
Simply come back to this breath,
Watching the breath and the rising thoughts without judgment,
But rather just simply observing.
Then paying attention to your body.
Start with your feet,
Noticing your feet and where they touch the ground or surface below you.
And your legs.
Do you notice any sensations here in your feet or in your legs?
Then moving your attention up to your buttocks and words in contact with the chair or the cushion.
To your lower back,
Your upper back and shoulders and all of your back.
And bringing the attention to your chest and your belly and how your chest and belly move with your breathing.
Breathing in and breathing out.
Feeling the movement in your body in this present moment.
Then bringing your attention to your arms and hands.
Your upper arms,
Lower arms,
Wrists,
Hands,
Back of your hands.
Your palms,
Your fingers,
Both arms and both hands.
Then moving your attention up to your neck and your head,
The top of your head,
Sides of your head,
The back of your head.
Your face,
Your forehead,
Your temples,
Around your eyes and your cheeks.
Your mouth,
Your tongue and all the muscles of your face.
Every part of your face and head and every part of your body.
Now trying to get a sense of the body as a whole.
Body and breath.
Whenever you notice that you have drifted from the present,
When you become distracted,
Preoccupied or restless,
Just returning your attention gently and kindly.
And your breath can always be a powerful anchor to this moment.
Simply watching your breathing,
Noticing your body.
And then slowly when you are ready,
Bring your awareness back to the space around you.
Slowly transitioning back into the room,
Slowly opening the eyes.
And maybe you feel like a stretch before you get up or you finish this meditation.
