WEBVTT

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The intention of this practice is to focus on the physical sensations of the body.

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Thoughts and emotions will naturally arise.

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Meet these elements of the experience with a kind and non-judgmental acknowledgement,

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then mindfully redirecting your attention back to the anchor.

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This is an intentional practice, but there is nothing to achieve.

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There may be places in the body affected by life's experiences, injury, trauma, or disease,

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and physical or emotional challenges may arise.

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It is natural to want to divert your attention when they do.

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However, there may be something to learn by staying mindfully present to whatever comes up,

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even if it's only for a brief moment.

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The invitation is to do the best that you can, letting your innate wisdom and compassion be your guide.

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If at any time your experience feels too much, you might try adjusting the practice

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by opening your eyes, looking around at colors and textures,

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moving your attention to a more neutral part of the body.

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Then shifting your awareness to a place in the body that feels most open, calm, or neutral.

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Imagine breathing into this space.

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What do you feel?

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Breathing in and breathing out.

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As you bring your kind awareness to this area, do you notice it changing?

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What sensations pass through this area?

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What sensations linger?

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And then letting go of attention in this part of the body

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and moving your awareness to your breath.

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Noticing your breath just as it is.

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Aware that you are breathing.