Sitting or lying comfortably,
Make sure your spine is aligned.
Gently close your eyes and take your attention to your mouth.
Allow a tiny smile to form on your lips.
Notice how this changes you on the inside.
Now take your attention to your breath.
As you inhale,
Say in your mind,
I breathe in.
And as you exhale,
Say in your mind,
I breathe out.
You can focus on the tip of your nose where the air enters and leaves and follow the breath all the way in and all the way out.
I breathe in.
I breathe out on every breath.
Just observe if any thoughts come in and allow them to pass through and take your attention back to the breath.
I breathe in.
I breathe out.
Now become aware of what you can hear.
As you inhale,
On every breath,
Keep saying in your mind,
I breathe in.
And as you exhale,
Simply state whatever you're hearing in that very moment.
I breathe in.
I hear the wind in the trees.
Just state what you hear in the very moment of your out-breath.
Now become aware of what you can physically feel on your skin.
As you inhale on every breath,
Keep saying in your mind,
I breathe in.
As you exhale,
Just state whatever you feel on your skin in the moment of the out-breath.
Keeping your breath as an anchor,
I breathe in.
I feel the breeze on my skin.
Now become aware of what you can smell.
On the inhale this time,
State what it is you can smell.
For example,
I smell the earth.
And then on the out-breath,
I breathe out.
If you can't smell anything,
Just say I smell the air.
I smell the earth.
I breathe out.
I smell the air.
I breathe in.
Keeping your breath as an anchor,
Take your attention now to your inner world and notice what you're feeling inside.
Keep observing your breath as you inhale and as you exhale,
Say one thing that you feel inside.
For example,
I feel calm.
I breathe in.
I feel calm.
Now bring your attention back to your breath and quieten the mind.
Be in the now for just a moment,
Observing your environment with all your senses.
Gently open your eyes and observe your surroundings.
Allow all the senses to tune in.
What you see.
What you feel on your skin.
What you smell.
What you feel in your body.
What you hear.
Be with all of this.
When you're ready,
Gently start to awaken your body.
Wiggle your toes and fingers.
Take a little stretch and enjoy being in the now.
