First,
Let's take a very definite posture.
Relaxed,
Dignified,
Back erect,
But not stiff,
Letting your body express a sense of being present and awake.
Now close your eyes if that feels comfortable for you.
The first step is being aware,
Really aware,
Of what is going on with you right now.
Become aware of what is going on through your mind,
What thoughts are around.
Here again,
As best you can,
Just note the thoughts as mental events,
As clouds passing by.
So simply note them,
And then note the feelings that are around in this moment.
How are you feeling right now?
Are there uncomfortable or unpleasant feelings?
If so,
Rather than try to push them away or shutting them out,
Just acknowledge them,
Perhaps saying,
Ah,
There you are.
That's how it is right now.
It's okay.
You're allowed to be here.
And simply relax.
Also if there's any sensations in your body,
Tension,
Or something that you're holding on to in your neck or your back,
Again,
Just awareness of them,
Simply noting them.
Okay,
That's how it is right now.
Now collect your awareness by focusing on a single object,
The movement of your breath.
Now you're ready to gather yourself,
Focusing your attention down on the movements of your abdomen,
The rise and fall of the breath,
Spending a minute or so to focus on the movement of the abdomen as the breath goes in and the breath goes out.
Notice the movement of your abdomen.
Just bringing your awareness to the movement of your abdomen,
Gathering yourself,
Using the anchor of your breath to really be present and in the moment.
Now having gathered yourself to some extent,
You can allow your awareness to expand as well as being aware of your breath.
You also include a sense of your body as a whole.
Spend as much more time as you would like,
Paying attention to your breath and your body.
Whenever you're done,
You can open your eyes.
Take
