Find a relaxed, comfortable positionSeated on a chair or on the floor, on a cushionKeep your back upright, but not too tightHands resting wherever they’re comfortableTongue on the roof of your mouth or wherever it’s comfortable.
And you can notice your bodyFrom the inside
Noticing the shape of your body, the weight, touchAnd let yourself relaxAnd become curious about your bodySeated here
The sensations of your bodyThe touchThe connection with the floorThe chair
Relax any areas of tightness or tensionJust breatheSoften
And now begin to tune into your breathIn your body
Feeling the natural flow of breathDon’t need to do anything to your breathNot long not short just naturalAnd notice where you feel your breath in your body
It might be in your abdomenIt may be in your chest or throatOr in your nostrils
See if you can feel the sensations of breathOne breath at a timeWhen one breath ends, the next breath begins
Now as you do this you might notice that your mind might start to wanderYou might start thinking about other things
If this happens this is not a problemIt’s very naturalJust notice that your mind has wanderedYou can say “thinking” or “wandering” in your head softly
And then gently redirect your attention right back to the breathingSo we’ll stay with this for some time in silenceJust a short timeNoticing our breath
From time to time getting lost in thought and returning to our breathSee if you can be really kind to yourself in the process
And once again you can notice your body, your whole body, seated hereLet yourself relax even more deeplyAnd then offer yourself some appreciation
For doing this practice todayWhatever that means to youFinding a sense of ease and wellbeing for yourself and this day
[bell rings]