So,
Finding a comfortable seat.
You can bring your back upright.
You can rest your hands somewhere comfortable.
If it feels right,
You can gently close your eyes.
And you can begin to deepen your breath.
And as your breath deepens,
You can tune in to the sensations and the feeling of the air as it enters your body.
Then allowing your breath to settle on a natural flow.
And just observing your breath.
Aware when you are breathing in.
And aware when you are breathing out.
Aware when you are breathing in.
And aware when you are breathing out.
Continuing to allow your breath to flow naturally.
And staying present with that.
And then taking a moment to check in with how you feel in your body.
Noticing how it feels to be in your body right now in this moment.
Aware of any sensations.
Tingling,
Vibration,
Tension,
Warmth,
Coolness.
Observing any and all sensations.
And with the next breath,
Relaxing the muscles in your face.
And then relaxing your jaw.
With the next breath,
Relaxing your shoulders.
Allowing them to fall towards the earth.
And relaxing the muscles in your stomach.
Continuing to breathe.
Now bringing your attention to the sound of the present moment.
Giving your full attention to any sounds that you can hear.
Any noises that reach your ears.
Just allowing them to come to you.
Carefully observing them.
Maybe there are sounds from far away.
Or maybe sounds from close by within the room.
Feel the sound of my voice.
Open to all of the sounds that make up the soundscape.
The changing soundscape of this continuing present moment.
The soundscape of this continuing present moment.
And the soundscape of this continuing present moment.
And if at any moment you notice that you've begun thinking,
That's fine.
You can just notice that.
You can note it maybe by mentally saying thinking.
And then gently and kindly bring your attention once again back to the present moment.
To the sounds that reach your ears.
And through the periods of silence as best you can.
Staying in the present moment.
Keeping your attention to the full soundscape of the present moment.
And then gently and gently bring your attention back to the present moment.
And then gently and gently bring your attention back to the present moment.
And then gently and gently bring your attention back to the present moment.
As the sounds reach your ears,
Try to remain open to them.
Accepting of any and all sounds that reach you.
Without judging or needing to label or create stories about them.
But giving your attention to the quality of the sound.
And patiently sitting with that.
And continuing to breathe.
And continuing to breathe.
As we move now into our bodies.
As we move through the body.
And again whenever you notice that you've become lost in thought.
Practicing kindness with yourself.
Just noticing that.
And again bringing your attention back to the present moment.
Any sensations that you can feel.
So beginning at the top of your head.
Noticing how it feels right now in this moment.
And then moving down to your forehead.
Noticing how your forehead feels in this moment.
Your eyes.
Your ears.
Your cheeks.
Your mouth.
Your chin.
Continuing to breathe as we move through the body.
Maintaining a relaxed focus.
Moving down to your neck.
Noticing any feeling or sensation on the front of your neck.
And on the back of your neck.
Moving to your shoulders.
Noticing any sensation.
Any feeling.
Or if there is nothing there,
Just noticing there's an absence of sensation there.
Just noting that.
Moving down to your upper arms.
To your elbows.
Your lower arms.
And to your hands.
And just holding your attention on your hands for a few moments.
Continuing to breathe.
And bringing your attention to your chest.
And down to your stomach.
Noticing how your stomach feels right now in this moment.
Inside or outside.
Any sensation or feeling that you notice there.
Give your full attention to this.
Letting go of everything else.
Being as fully as you can with your stomach.
And then moving now to your upper back.
Placing your awareness.
Completely on your upper back in this moment.
And moving down to your lower back.
Resting your awareness here.
Still breathing.
Moving down to your bum.
Noticing the feeling,
The chair or cushion as it presses against your body.
And patiently holding your attention there.
Staying in the present moment.
Staying here now with your body.
Moving to your thighs.
The front or top of your thighs.
And round to the back.
Moving to your knees.
And continuing to practice kindness with yourself.
Thoughts are popping up.
Just gently bringing your attention once again back into your body.
Back into your knees.
And down to your lower legs.
Your calves.
And then down to your feet.
And holding your attention here.
Any sensation,
Any feeling at all that you can feel in your feet.
Bringing your attention to your body as a whole.
Still breathing.
Aware of your body in space in this moment.
And then finally returning once again to your breath.
Allowing it to flow naturally.
Observing the inflow.
And the outflow.
And the next in breath.
And the next out breath.
And for this final minute.
Trying as best you can to hold your attention.
Calmly.
Patiently.
Just sitting with your breath.
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