You can start by placing both feet flat on the floor and noticing where the body makes contact with the seat,
With the floor underneath of you,
Noticing any physical sensations that are present.
In the body sitting,
You can allow the eyes to close,
If that feels comfortable,
Or just resting the gaze,
And taking a full breath all the way in and all the way out,
Filling the lungs and emptying.
And just for this moment,
Allowing this breath to be enough,
Perhaps noticing if the mind is busy or there's lots of thinking or planning,
And gently bringing attention to the sensations of breathing,
Just kindly acknowledging any state of mind or quality of attention,
And letting this breath in and this breath out be enough.
And now bringing attention up to the ears and allowing yourself to receive sound,
Noticing sounds that are inside the room or outside the room,
Maybe even sounds inside the body.
And in just a moment you'll hear the sound of a bell,
And allowing yourself to keep your attention with the sound of the bell all the way through its completion,
Before opening the eyes and bringing this moment-to-moment attention into the next moments of your day.
