The intention of this practice is to focus on the physical sensations of the body.
Thoughts and emotions will naturally arise.
Meet these elements of the experience with a kind and non-judgmental acknowledgement,
then mindfully redirecting your attention back to the anchor.
This is an intentional practice, but there is nothing to achieve.
There may be places in the body affected by life's experiences, injury, trauma, or disease,
and physical or emotional challenges may arise.
It is natural to want to divert your attention when they do.
However, there may be something to learn by staying mindfully present to whatever comes up,
even if it's only for a brief moment.
The invitation is to do the best that you can, letting your innate wisdom and compassion be your guide.
If at any time your experience feels too much, you might try adjusting the practice
by opening your eyes, looking around at colors and textures,
moving your attention to a more neutral part of the body.
Then shifting your awareness to a place in the body that feels most open, calm, or neutral.
Imagine breathing into this space.
What do you feel?
Breathing in and breathing out.
As you bring your kind awareness to this area, do you notice it changing?
What sensations pass through this area?
What sensations linger?
And then letting go of attention in this part of the body
and moving your awareness to your breath.
Noticing your breath just as it is.
Aware that you are breathing.