Sit comfortably with your spine lengthened and allow yourself to let go
of whatever tasks you were doing before now. Bring your awareness fully into the
present moment. Notice your seating position, pay attention to your posture
and become aware of how you are touching the ground and tune into the sense of
stability that comes from your connection with the solid floor. Take a
moment to settle down as if your body and mind are like a snow globe waiting for
the flakes to settle.
And from the feet upward start to notice the sensations in your body, in
the soles of your feet, your toes, ankles
both of your legs. Bring awareness to your stomach, your chest, your back and
shoulders. Move your awareness to your arms and hands. Not trying to change
or move them in any way, just gently laying your attention on them. And
finally coming up to the neck and your face.
Start to focus your attention on your breath. Such a subtle movement as your
torso expands and contracts to allow for your breath. Notice the movement of your
belly gently falling and rising as your breath moves.
Allow yourself to let go of any thoughts, allow them to come and go as you focus
your attention solely on your breath.
You need nothing else right now, no one else matters for this moment, just you
and your breath sitting right here. Let everything else just melt into the
background.
Offer your attention to your sense of hearing and set your intention to be a
better listener. Any sounds in the background just bring you deeper and
deeper into relaxation. Enjoy a breath as you choose to receive the sounds close
by...
then shift your attention to sounds in the distance.
See from how far away you can hear a sound. Maybe distant traffic, an airplane,
people talking outside.
Allow those sounds to travel to you and appreciate the rich soundscape that make
up your world. These are all part of your current ecosystem.
Allow yourself to be open and curious about the sounds. You might be surprised
to find that even annoying sounds become more acceptable.
Become aware of the space between the noises.
Let go of any judgmental thoughts about the sounds, just let them be. No need to
fixate on any one sound just become aware of all the noises making up your
rich soundscape as a whole. And if you can't focus on listening and keep coming
back to your thoughts, it's okay, it happens. With regular stillness your mind
will settle more quickly. As we end this practice allow the sounds to fade into
the background as you bring back your attention to where you are sitting, your
posture, where your body makes contact with your chosen seat.
Let your attention settle on the rhythm of your breath.
Taking a slow breath and gently let it out.
Bring your attention back to where you are allowing yourself to relish the calm
peaceful feelings of relaxation. And when you are ready, in your own time, just
allow your eyes to open and adjust to your surroundings.