Okay,
So first of all just getting yourself into a posture,
A posture that embodies for you a sense of being awake,
Whether your feet are flat on the floor,
Your back away from the back of the chair,
A sense of being fairly upright,
Maybe even a sense of uplift throughout the body.
There might be a sense of a string lifting up from the top of the head and just getting yourself into a position which is comfortable for you and allowing your eyes to close if that feels comfortable or if not just resting them on a point in front of you on the floor or the desk.
And just bringing your attention to this present moment,
To whatever you're experiencing just now,
Whatever is most vivid or most strongly in your attention.
And perhaps taking your attention now and bringing it to a focus on your breath.
How is your breath right now?
Picking up on any sensations of breathing in,
Any sensations of breathing out,
Noticing the rhythm,
How shallow or how deep it is and any particular physical sensations of breathing,
Maybe the chest or the abdomen or the belly rising and falling,
Maybe the movement of air at the nostrils or at the back of the throat.
And maybe for a moment just silently in your mind and in your heart just repeating to yourself no,
No,
No.
Just recognising what your experience is of your breath and just saying no to it.
Just saying what this does to the experience,
What it's like to silently reject it.
And then changing that so that again silently in your mind and in your heart you say yes,
Yes,
Yes to again whatever you're experiencing with your breath.
Just silently accepting and affirming your experience of your breath right now.
And now shifting your attention away from your breath to your body,
Your whole body,
Perhaps quickly scanning the body from the toes,
The feet,
The legs,
The pelvis,
The lower and upper torso,
Fingers,
Hands,
Arms,
Shoulders,
Neck,
Face and head.
Having a sense of the whole body in this moment.
And if you notice any particular part of your body that's really pulling for your attention,
Some particular itch or pain or tension,
Just seeing what happens if you silently say to yourself no.
If your heart and your head,
If you just reject whatever experience you're having how does that change the experience?
And then changing that to saying yes to affirming and confirming and accepting and allowing whatever tightness or tension or pain or itch or desire to move there is.
Just saying yes to it.
Now doing the same with any sounds,
Bringing your attention to any sounds in the room or beyond the room.
Recognising when a particular sound is on your mind.
And just saying no to it.
Repeating no for each new sound,
Each new experience.
And then shifting to yes.
Whatever the sound is.
Even if the sound is one that is unpleasant.
Just saying yes.
And now seeing if you can do the same with your thoughts.
Recognising a particular thought that comes into the mind.
And what happens if you say no to that thought?
If you reject that thought?
If you deny that thought?
And now what happens if you say yes?
If you accept and allow and affirm whatever the thought is?
Just say yes.
Yes.
Yes.
Now bringing your attention back to your breath.
Picking up on the in breath and the out breath.
Just neutrally,
Just allowing it to be as it is.
With no judgement.
Without a no,
Without a yes.
Just allowing it to be as it is.
And then gradually doing the same with your body.
Bringing your awareness back to your body being here and safe and solid.
And then gradually beginning to open your eyes and to move your fingers or your toes and bring your attention back to the session.
