Make sure you're in a really comfortable seated position so you can be sitting in a chair,
Maybe sitting on a pillow or a cushion or a folded blanket.
And just take your time to make sure you are comfortable.
And if it's appropriate for you,
Close your eyes.
And then just become aware of the parts of your body that connect to the floor,
To whatever it is that you're sitting on.
Feel the pressure points and the different sensations that occur in your lower body,
Your legs and your hips.
And then feel your torso and your shoulders and observe and notice any tightness,
Any discomfort.
Any sensations occurring in your torso and your shoulders.
And then feel your arms.
Observe the sensations from the shoulders to the fingers.
Not needing to change or manipulate anything at all.
And now observe your neck and your head.
Like you are watching clouds move through the sky,
Observe your neck and your head.
Any tightness,
Any tension,
Any softness,
Any ease,
Observe without judgement.
And then feel your whole body.
And within your body,
Feel and observe your breath.
Not changing it,
Not trying to make it something it's not.
Just feeling and observing your own breath.
And then become aware of your head again,
Particularly observing the sensations in your eyes and your forehead.
Take note of your brain and your mind,
This mass that sits in your skull.
And just as you have observed and would observe the floor and your body and your breath,
Observe your mind.
Thoughts coming and going just as neural pathways in the brain.
Reminding yourself that you are not your thoughts and that more often than not your thoughts are not real.
Seeing your thoughts come and go like clouds in the sky.
No judgement,
Nothing you need to fix or change.
Remembering your attention down to the parts of your body that touch the floor once more.
Feeling the ground beneath you,
The support of the floor,
Of the earth.
And then taking your awareness out and listening to what you hear around you.
Nothing to change,
Just listen and observe.
And then when you're ready you can open your eyes and continue with the rest of your day.
