Dear friends, wherever you may be, if you are sitting on an airplane,
sitting on a train, on a bus, in a car,
going for a walk, going for a jog, cleaning your home,
or even studying,
if you allow yourself
to take a moment to pause,
to feel your body,
if you can sit on a bench or
stay seated, or just stand
firmly with your two feet on the ground,
and if you even have more space, you can even lay down.
And as you breathe in, just feel the in breath.
As you breathe out,
feel the out breath.
Breathing in.
Breathing out.
As you breathe in,
you can feel your abdomen rising.
As you breathe out,
you can feel your abdomen falling.
And just feel the in, the rising.
And feel the out, the falling.
I'm breathing in,
I bring my awareness to my body.
Thank you, body, for being there.
And as I breathe out,
I smile to my body.
I accept my body.
Breathing in, aware of body.
Breathing out, I smile with acceptance.
Breathing in, aware of body.
Breathing out, I relax my body.
Offering it my love, my attention.
In, aware of body.
Out, I relax my body.
Breathing in, I smile
to my actions of body, speech and mind.
Breathing out,
I aspire
to have mindfulness
in my actions of body, speech and mind.
In,
aware of action.
Out,
mindfulness accompanying action.
I cultivate this aspiration in the here and now.
Breathing in,
I'm in touch with life inside of me and around me.
Breathing out, I have gratitude
to life inside of me and all around me.
Aware of life, breathing in.
Gratitude, breathing out.