Find a comfortable sitting position. Allow your body to relax, drop your shoulders, and rest your arms and legs. Close or half-close your eyes, or if you prefer, keep them open and look at a comforting sight.
1. Start by being aware of the sounds around you…the subtle sounds… like the sound of air moving around the room…soft sounds in the background…let your awareness go deeper to the sound of your own breathing…
2. Be aware of your own breath going in and out…in your mind, see the air going in and see the air going out…
3. If thoughts or emotions arise, notice them, but don’t follow their story line. Instead, consider them as clouds drifting by on a summer day. Be aware of how your body is responding right now…be aware of the sensations of breathing in your chest, the gentle beating of your heart, the way that your back rests into the curve of the chair…
4. Be here in the fullness of your being…your breathing, your heart beating, the clouds of your thoughts and emotions gently passing by. (take a few seconds to just be in this moment)
5. Be aware of the sound of your breathing, aware of the air going in and out…aware of the sounds in the room…the subtle sounds around you…When you feel comfortable, begin to open your eyes and rejoin the group, alert and aware….
(Take a moment to come back to the present by standing or stretching)
