Taking a few moments to arrive in the space around you.
Sitting comfortably in your chair,
Back straight,
Shoulders relaxed,
Face is soft.
Sitting comfortably,
Weight pressing down your sit bones,
Hands pressed comfortably in your lap.
Feet comfortably placed on the floor.
Gently closing your eyes and breathing comfortably a natural pace in and out through the nose.
Taking a moment to become more aware of the breath,
Not changing anything rather,
Just observing the natural inhalation and exhalation.
Now expanding the awareness to the space around you,
Listening out for any particular sound,
Whether it's in your apartment,
The world outside or in the room in which you are located.
Getting caught up in those sounds but rather just developing a picture of the space around you through the sounds that come and go.
And now coming back to the body,
Do a slow body scan.
So starting at the top of the head,
Gently scanning down through the forehead,
Ears,
Eyes,
Nose,
Mouth,
Into the neck.
And just continuing down and paying attention to any areas of tension,
Any pain,
Any areas that are particularly relaxed and comfortable.
Slowly scanning down.
If the mind wanders off,
Just gently bringing it back to where you were this present moment,
Scanning the body all the way down to the toe.
Once you've gotten to the toes,
You can bring the awareness,
The focus back to the breath.
And what I want you to do now is to introduce a little bit of control of the breath.
So consciously inhaling,
Feeling the abdomen expand,
And exhaling the abdomen,
Contracts the body softens.
Deepening the breath now.
And exhaling out the nose.
Exhaling deeply.
Exhale completely.
Inhale deeply.
Exhale completely.
And count,
Four counts inhaling,
One,
Two,
Three,
Four.
And exhaling on eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale and exhale.
And now returning to a regular,
Natural breath,
And just focusing now on the body as it changes.
Inhaling and exhaling at a natural pace.
And counting the breaths,
One for an inhale,
And two for an exhale.
All the way up to ten,
And starting again,
And one,
And continuing this for a few rounds and silence.
If it's your preference,
Feel free to use a mantra or anything else that resonates with you.
Objective here is to stay present and focused on your breath.
The mind wanders off to thoughts of the day ahead,
Things that have gone past.
Just gently noting this and bringing the attention back to the focus of this present moment,
The natural rhythm of your breath.
Enjoying the simplicity of having nothing more to do than just counting those breaths as they pass,
And each time the mind wanders off,
Just gently bringing it back to the focus of your breath.
And now letting go of the focus of the breath.
If your mind has been wanting to think,
Let it think.
Let the mind be completely free to do what it wants.
As the mind wanders off and starts to think,
Just observing it,
Just noting that thoughts arise.
Rather than getting caught up in it,
Just be aware of what other thoughts are watching as they pass through your mind.
Now returning your focus to the body and the space around you,
So listening out for those sounds once again,
And then room around you.
And then connecting once again back into the body,
Feeling the body sitting in the chair,
Your back is straight,
Shoulders relaxed,
Pace solved.
The weight of your sit bones in the chair,
Your hands resting comfortably in your lap knees,
And your feet gently placed on the ground.
