Fresh and New

Find a seat in a quiet place that is free from distractions
Evenly root your sitz bones towards the earth
Sit up tall and lengthen your spine
Release your shoulders from your ears and rest your hands in your lap

Breathe gently, slowly, and quietly in and out through your nose
Close your eyes, to turn your attention inwards

As you turn inwards, let your breath awareness guide you
towards awareness of the body itself

Feel how the body moves with each breath
Still aware of your connection to your seat, your posture, the length of your spine

Decide that you’ll continue to watch the body itself
As if you were a scientist
Notice everything without judgement
Stay open, curious, aware

Can you note each physical sensation that arises

Noting only the physical sensation
Not your opinion of it, not your labeling of it,
not your judgement or description

Simply, sensation in the knee, for example.
Just take note

(pause 3-5 breaths)

Analyze nothing
Just witness, just watch

Your job is just to notice

(pause 3-5 breaths)

If there’s no sensation, note that too
No need to go looking for sensation,
Just remain present with what is
Note what arises
And then let the mind rest back again

(pause 3-5 breaths)