MBSR exercises

Welcome to this recording of the body scan meditation, which is part of the mindfulness course you are participating in.

Each time that you listen to this recording and do what it suggests, you are taking an active and powerful role in improving your health and wellbeing.

It is helpful to do this practice in a warm and comfortable place where you feel safe, secure, and free from interruption. Looking at this practice as an opportunity to be by yourself and with yourself fully. As a time set aside for you, a nourishing time, a time that you deserve.

In doing this body scan, it's important to be gentle with yourself. If you try too hard to be relaxed, you can create states of discomfort in your body and in your mind. This is a time for simply being with your experience, being just as you are in this moment without criticising, judging, or trying to change the experience in any way.

Seeing if you can bring a sense of curiosity and friendliness to what is occurring in this moment, to whatever may arise during this meditation. Remembering that there is no right way to feel during this practice. The way you feel is just the way you feel.

During the practice you may notice that the mind wanders away from the focus of attention. Each time that you are aware of this, notice where it went to, and then gently, yet firmly, return the focus to the part of the body that we are focusing on. Even if the mind wanders a thousand times, that's fine. That's what minds do. Your job is only to notice where it went and then kindly to bring it back.

The body scan is often done while lying on the back on the floor, but it can be done lying on a bed or sitting on a straight back chair. If you're sitting on a chair, you will find it useful to have your feet on the floor and your legs uncrossed. What is more important than posture in this practice is your awareness and your presence in the moment.

And so, lying on your back with your arms and hands at your sides and legs outstretched, or sitting in a chair in a relaxed yet alert posture, making a choice to allow yourself to be exactly as you find yourself in this moment. Allowing your eyes to close now if this feels okay for you.

And come in gently to notice the breath. Feeling the sensations as the breath enters the body and as it leaves the body. Not controlling the breath, but instead allowing the breath to breathe itself.

If it feels right to you, place your hand now on the belly, on your abdomen. Notice if there is a rise and fall of the belly as you breathe in and as you breathe out. Feeling the movement of the breath, the rhythm. Perhaps imagining riding the waves of your breath from moment to moment.

Taking your hand away now from the abdomen, if you have placed it there, and placing it back alongside the body. Moving the focus of your attention away from your breathing and bringing it down the entire length of your legs until it rests on the toes of your feet.

And becoming aware now of the sensations in your toes. Do they feel warm or cold? Perhaps sensing the spaces between the toes or of the tips of the toes, the big toe, the little toe, and those in between. Or maybe you don't feel anything particular at all in your toes. If this is the case, then that's fine. Just letting whatever is present or not present for your experience in your toes at this moment in time.

And now letting go of the toes, bringing your attention to the soles of your feet, to the balls of the feet, the arches and the heels. Perhaps sensing the contact with the floor or of clothing. Maybe feeling air against bare skin. Is there tingling or sensations of blood flow? Bringing a sense of curiosity to the sensations in the soles of your feet right now.

On an out breath, moving your awareness now to the top of your feet and the ankles, perhaps imagining a spotlight gently resting on this area of your body. What are you feeling here? Perhaps being aware of the skin and the bones. Is there aching or tension, or maybe there's no particular feeling at all? If this is the case, then as best as you can allow this to be your experience in this moment. Just observing whatever is or isn't present right now in the top of your feet and ankles.

And while you are doing this body scan, you may find that sensations or emotions arise that are too uncomfortable or too difficult for you to be with in this moment. If this is your experience at any time during the practice, remember that you can always return your attention to the breath as a safe place, as an anchor to the here and now until you are ready to return to the body scan, wherever the recording may be in its progress.

So now moving your awareness away from your feet and ankles and bringing it to your lower legs, all the way from the ankles to the knees, the shins, the calves, and the areas in between. Is there a sense of pressure as the calves rest against the floor or bed if you are lying down? Or if you are sitting, perhaps being aware of the lack of pressure against the calves. Letting your attention rest on the lower legs, the sensations on the surface, and deep down in the muscles and bones.

Simply letting your experience be exactly as you find it, not needing to change anything. Not to judge your experience in any particular way. Just being with any sensations that are present in this part of your body in this moment.

On an out breath, let go of the lower legs and bring your awareness to your knees. Moving up close to them in your mind's eye if you like. The backs of the knees, sides, the kneecaps, and perhaps even deep inside the joints themselves. What sensations are here for you right now in your knees?

And it may be that you find through this body scan that your mind wanders away from the part of the body you are focusing on, perhaps thinking about the future or maybe the past. Each time you notice that this has happened, simply note where the mind has wandered off to. And then with a sense of kindness towards yourself, gently bring your awareness back to the part of the body that we are focusing on, which in this moment are the knees.

Gently allowing the knees to move away now from your focus, bringing it instead to the tops of your legs, to the fronts of the thighs and the backs of the thighs. Perhaps sensing again the effect of gravity as the thighs rest on the chair or on the floor. Do they feel comfortable or tense? Is there warmth, ease, or difficulty here? Are sensations constant or do they vary over time? Whatever you do or don't notice, just seeing if you can allow this to be your experience in this moment.

So now on an out breath, letting go of the thighs of your legs and bringing your awareness back to the breath in your body. So the gentle flow, as in breath turns to outbreath and out breath to inbreath.

And if it feels right for you, imagining now the breath flowing down your thighs, through your knees and your lower legs, and right down into the toes of your feet. Imagining that you can breathe right into your legs and then back out again, from the toes, right up your legs. Perhaps imagining the breath bathing the legs in warmth as you breathe in and as you breathe out.

And with an outbreath releasing your awareness of the legs, bringing it instead to your pelvis. Exploring sensations with a friendly curiosity in this part of your body. Perhaps sensing the bones of the pelvis, the hips, and any feeling of pressure as the floor or chair supports the buttocks.

And this is often a region of the body where people can experience strong emotions or sensations. Remembering that you can always bring your awareness back to the breathing if difficult thoughts, feelings, or sensations become too strong at any moment during this body scan, knowing that it is always your choice where you choose to focus your awareness at any time.

And if you are choosing to focus your attention here in your pelvis, continuing to bring a sense of curiosity to this area. Observing sensations of contact, of weight, of warmth, or maybe coolness. Noticing any tendency to move towards pleasant thoughts or sensations that arise, or away from unpleasant feelings or emotions, perhaps observing any judgements that might be occurring. And if it's possible for you, just letting them go.

When it feels right for you, moving your attention away now from the pelvis and bringing it to your lower back. To the sense of contact or lack of contact with the floor or chair, to the vertebrae of the lower back and the muscles attached here. The sense of gravity. Is your body yielding to it or perhaps it is resisting it? Is there any tightness or softness? Being aware of how you are with the lower back in this moment.

And if this is an area of your body that has some discomfort, seeing if you can turn towards these sensations, perhaps just touching the edges of the discomfort, exploring these sensations. Maybe noticing if they stay the same, or if they change over time. Perhaps seeing if there is any change in the intensity as you bring your awareness to it, but knowing that if this is too much for you, then you can always return to the breath at any time.

And when you are ready, moving your awareness to the upper back, all the way from your waist to the base of your neck. The vertebrae, the rib cage, the shoulder blades. Perhaps sensing if the muscles are tight or loose. Perhaps feeling the sensation of movement as the body breathes in and as the body breathes out. Bringing a friendly curiosity to whatever is arising in this part of your body. Being as precise as you can about the sensations.

And experiencing your whole back now from the base of the spine to the base of your neck. Becoming aware of the subtle and the not so subtle motions of the trunk as you breathe. Dwelling in these sensations just as they are.

And now bringing your attention to the front of your torso, to the abdomen and to the chest. Bringing an awareness once again to the rhythmical flow of breath in your body. So the sense of the belly rising and falling, or perhaps of the chest expanding. Becoming aware of the sensations on the surface and also deep down inside the torso. Perhaps sensing the lungs, the heart, or the stomach.

Again, you may notice how the mind sometimes wanders to other things, other times. And at any time you notice that this is happening, gently bring your awareness back to the body, showing friendliness and compassion towards yourself as you do this.

On an out breath now, letting go of the front of your torso and bringing your attention down both arms, and to your fingers and hands. Fronts of the hands and palms of the hands. Aware of any sensations that are present. They may be warm or cool, perhaps tingling.

And expanding the attention to include the wrists, the forearms, the elbows. Feeling the pull of gravity, the weight of the arms. And the upper arms, exploring any sensations with a gentle curiosity, a friendly interest into any experience that you may have here. Allowing things to be just the way they are. Allowing yourself to be just the way you are.

And now, if you feel comfortable with this, imagining that you can breathe down the length of both arms, filling both arms with the breath, breathing in and breathing out.

As you breathe out, bringing your attention to your neck. Noticing how it is right now in the muscles of the neck, from your shoulders to the base of the skull. Perhaps noticing sensations of blood flow, or breath.

And noticing the throat, perhaps feeling sensations of swallowing or the flow of air as you breathe in and as you breathe out. With an out breath, bringing your attention to the face, beginning with the jaw. Sensing if the muscles feel tight or loose here.

And expanding your awareness to include your mouth, your lips, teeth, and tongue. Is it dry or moist? And expanding your awareness to include your cheeks, the cheek bones, the area of your nose. Perhaps feeling the soft sensation of breath at the nostrils, if you are breathing through your nose.

And including now the area around your eyes, the eyes themselves, the eyelids, the lashes, and the eyebrows. Bringing a friendly curiosity to whatever is present for you right now in this part of your body.

Sensations in the forehead and the temples, the ears, and the top of your head, the back of your head. Maybe sensing the weight of the head as it rests here. Being with whatever is present right now. Be it calmness, restlessness, boredom, or interest, just letting your experience be however you find it right here, right now.

Letting go of awareness of your head on an out breath, and expanding the attention now to include the entire body from the soles of your feet to the top of your head. Being present to the totality of experience of sitting or lying here in this moment.

Perhaps feeling the breath once again and how it has been a constant companion through this practice. How it brings the whole body together. Maybe feeling the sense of gravity, which is always with you. Perhaps a sense of being held.

Dwelling in what the body feels, in what it knows.

And in the last moments of this body scan, congratulating yourself for spending the time and energy to nourish yourself in this way. And experiencing being totally awake right now and feeling yourself in this room.

Perhaps opening your eyes and seeing the room. Bringing an awareness to how your body wants to move, perhaps stretching or curling up, moving in whatever way feels right for you.

Knowing that you can carry this awareness of your body's deep wisdom beyond this practice session, and as you move into the activities of your life, into each moment of the day, wherever you may find yourself.

[Music]

So moving into the body scan practice. Beginning by finding a posture that's helpful for you at this time. So perhaps lying on your back with, um, your palms facing upwards towards the ceiling, um, or perhaps using what we call the astronaut position, or if you need to be in a chair, then choosing to do the practice that way.

So settling in to wherever you are and closing your eyes if that feels okay for you at this time, or perhaps choosing to keep them open. And taking time to settle in to being here.

And bringing your awareness to the points of contact between your body and whatever you're sitting or lying on, just focusing in on these places, noticing the sensations of contact. Being aware of whatever it is that you are on at this time.

And bringing your awareness now to the breath, being aware of the flow of the breath, into and out of your body. And being aware that your breath is always here throughout the practice, underneath and in between, whatever else you may choose to focus on, and being aware that you can always return to your breath as an anchor at any point in the practice.

And just now being aware of your breathing with this in breath and this out breath. And perhaps with the next in breath, just playing with the image of the breath moving right down through your body, right down to your left big toe.

Bringing your awareness right down the leg, right in to this particular part of your body, and noticing whatever sensations are here right down in your left, big toe. Perhaps there are sensations of warmth or cold, whatever you are wearing on your foot at this time, or perhaps no sensations at all, just bringing a gentle, open interest to whatever is here in this part of your body right now.

And now seeing if you can become aware of the sensations in your left little toe. Noticing whatever sensations, if any, are here at this time. And now broadening your awareness to all of your left toes. Seeing if you can be aware of each of the toes of your left foot, or just noticing if there are no sensations here at this time. Simply being aware of whatever is here right now.

And now bringing your awareness into the sole of your left foot. Just being aware of how it is to have your left foot in the position that it's in. Just bringing attention to this part of your body and now shifting the center of your awareness slightly.

Up into the upper part of your left foot, the bony upper side of the foot, perhaps bringing awareness to the bones deep inside and the skin on the surface, and just noticing whatever sensations are here for you right now.

Moving up now into your left ankle, this might not be a part of your body you often pay attention to. It's a joint that does a lot of work in carrying your body often. And just noticing whatever sensations are here in the left ankle at this time, being aware of how it is to be in this posture, to have your left ankle in this posture.

And perhaps with an outbreath, guiding your awareness into your left heel, this maybe a part of your body that's in contact with the floor at this moment. And if it is perhaps just registering the sensations of that contact, just noticing how that feels. Being present with your left heel.

Hmm.

Perhaps becoming aware of the connection of the left heel to the left ankle and to the lower part of the left leg. The shin at the front, calf muscles at the back. Just bringing your awareness down into this lower part of the left leg, perhaps noticing any tension or fatigue that's here. Any after effects of whatever you may have been doing, simply bringing awareness into your lower left leg.

Um, perhaps now guiding your awareness into your left knee, bringing awareness into the connections here, the bones and tendons and muscles, maybe a part of your body that causes you some discomfort. Maybe a part of your body to which you rarely bring your attention, and in this moment, just investigating your left knee, just noticing whatever's here in your left knee, gently and kindly bringing your awareness into this part of your body.

Hmm.

Perhaps on a out breath. Moving up now into the left thigh, bringing awareness to the big, strong muscles in this part of your body. Muscles that often do a lot of work in helping us to move this leg and to move around. Just seeing if you can be aware of how these muscles feel right now. Being aware of whatever sensations or non are here in this moment. Holding your left thigh in awareness.

And when you feel ready, perhaps allowing your field of awareness to expand to encompass the whole of your left leg. Being aware of your whole left leg just as it is right now, being present with this part of your body.

When you feel ready, gathering your awareness and guiding it right down into your right toes. Perhaps registering if you are aware of each of your toes, just noticing whatever sensations are here. Noticing how your right toes are right now.

And then gently bringing your awareness into the lower part of your right foot, being aware of the skin on the sole of your right foot. Maybe a part of your body that does a lot of work carrying you, just noticing how this part of your body is right now, bringing a gentleness down into this part of your body, and then shifting the awareness slightly up into the upper part of your right foot. Noticing whatever sensations or non are here at the moment.

And perhaps now just holding the whole of your right foot in awareness in this moment.

And if you find at this time or at any moment during the practice that you've been elsewhere, perhaps just congratulating yourself for coming back to awareness. And seeing if it's possible for you at this time to bring awareness back into the body.

And in this moment, bringing the awareness into the right heel where it's in contact with the floor, noticing those sensations of touch if they're present for you. Gently holding the right heel in awareness, bringing the right ankle into awareness. Noticing how it is for it to be in this position right now.

And perhaps being aware of the connection into the lower part of your right leg, bringing your lower right leg into awareness. Calf in the shin, maybe some sensations of clothing against your skin. Just noticing whatever is here right now, gently holding this part of your body in awareness.

And now shifting the focus slightly so that you're holding your right knee in awareness. Perhaps noticing how your right knee is right now, whether it's straight or slightly bent, whether there's tension here or relaxation, whatever is here. Just noticing as it is right now, just how it is.

And now guiding your attention up into your right thigh, gently, lovingly holding your right thigh in awareness.

And perhaps moving up now into your abdomen, into your belly. Mm. Perhaps being aware of the breath, moving down into the belly and out from the belly, bringing your awareness to the rise and fall of the belly, with each in breath and each out breath.

You may sometimes find yourselves making judgment on this part of your body. How it looks, whether you'd like it to look different, and perhaps just now being gentle with this part of your body, honoring the breath as it moves through your belly, down into the belly, and out from the belly. Being present with the breath in this part of your body.

Perhaps focusing your awareness now right down into your hips, into your pelvis, perhaps noticing any sensations if your buttocks are in contact with the floor, just noticing how that feels. Noticing any sensations in your hip bones, bringing awareness down into the genital area.

Just noticing any sensations or absence of sensations in this part of your body in this moment, allowing things to be just as they are right now, and perhaps on a outbreath, bringing your awareness now up into your chest.

Perhaps being aware of your rib cage and its rise and fall with each in breath and each out breath. Perhaps being aware of deep inside your rib cage, the expansion and contraction of your lungs, with each in breath and each out breath.

And perhaps if it feels okay for you at this moment, noticing any sensations in your heart, bringing awareness deep inside your chest.

Bringing awareness now up into your shoulders, part of your body in which many of us carry some tension. Perhaps just noting if there's any tension here for you at this time. Noticing how your shoulders are right now.

Moving down now down your arms into your fingers. Do both hands at once. Just noticing any sensations right down in the tips of your fingers, maybe sensations of contact with the air, with the surface you're on. Maybe sensations of warmth or cold or damp, maybe no sensations at all right now. Just noticing whatever sensations are here.

And then gently guiding your awareness up through your fingers, just holding your fingers in awareness, perhaps seeing if you can be aware if there are any sensations in each of your fingers right now, little fingers, ring fingers, middle fingers, index fingers and thumbs. Just noticing how your fingers are right now, as they rest here, cradled in awareness.

And now bringing your awareness into the palms of your hands. Noticing whatever sensations are here right now. Just being aware of the palms of your hands and then guiding your awareness through to the backs of your hands. Being aware of the skin, bones, muscle. Just being aware of the backs of your hands in this moment.

And then bringing your attention into your wrists. Just noticing how it is to have your wrists in the posture they're in at this time. Just holding your wrists here in awareness just as they are right now.

And then guiding your awareness up into the lower parts of your arms. Being aware of whatever sensations are here, just bringing a gentle curiosity to this part of your body, maybe a part of your body to which you rarely bring attention, and just noticing how your lower arms are right now.

As you spend this time gently holding your lower arms in awareness, perhaps bringing awareness now to the connection of the lower arms with your elbows. Bringing your awareness right into your elbows right now, focusing your awareness into your elbow joints, maybe sensations of contact with the floor or your clothes, and however your elbows are right now, just bringing a gentle and open and curious awareness right into your elbows.

And now on an out breath, allowing your awareness to move into your upper arms, perhaps being aware of the skin and muscles and bones of your upper arms. Just holding this part of your body gently in awareness at this time, moment by moment.

And now just gathering your attention, and bringing it up into your neck, maybe some tension or tightness in this part of your body. Just noticing what's here in your neck right now.

And now moving your attention into your throat and your jaw. Noticing if your jaw is held tightly at this moment, or perhaps it's relaxed and loose. Just noticing how it is right now, how it is for your throat and jaw simply to be.

It's a part of your body that does a lot of work in communicating. And right now just allowing it to rest here in awareness, just bringing awareness into your jaw and your throat.

Being aware now of your tongue and your lips, noticing any sensations that are here, maybe tension or dryness, or some sense of taste, just being aware of whatever's here right now.

And then bringing your awareness into your nose. You may be aware of sensations of the breath moving past the nostrils. Just being aware of your nose right now.

Bringing your awareness into your cheeks now, your cheek bones, and the tissues around them. Just bringing awareness into your cheeks.

And now guiding your awareness into your temples and your forehead. Forehead can be very expressive part of your body. Just noticing if your forehead is holding any after effects, perhaps a frowning or tension, just noticing whatever's here right now in your forehead.

And then bringing awareness into your eyes. Perhaps if your eyes are closed, seeing if you can be aware of your eyelids against the eyes, maybe some tension around your eyes. Just noticing whatever is here right now.

Hmm.

Perhaps now bringing awareness into your whole head. Perhaps now, if you choose to imagine breathing, breathing right down through your belly, right down to the tips of your toes, then right up, right into your head, playing with the image of the breath moving right through your body, breath by breath, moment by moment.

Perhaps bringing a broad and open awareness into the whole of your body, bringing awareness to your whole body just as it is right now.

And perhaps now coming home to your everyday breath, the breath moving into your body, down into the belly, and then out of your body. Perhaps returning to the rhythm of your breathing, riding on the waves of your breath, like a boat at the seashore, being present here in your body and breathing.

And as this time of practice comes to an end, allowing yourself some time. Deciding when to open your eyes if they've been closed. Perhaps choosing to move to wiggle your fingers or toes to begin to move your body, however it needs to be moved just now.

Perhaps noticing any tendency to want to rush to get up. Being very gentle with yourself, perhaps rolling onto your side and then sitting up.

Giving yourself some time to move from this practice into whatever comes next in your day. And giving yourself some credit for having dedicated this time to awareness.

[Music]

[Sound of bell]
[Sound of bell]
[Sound of bell]

[Voiceover] In this practice, we're going to be sitting for 20 minutes. Beginning by finding a posture that embodies dignity and presence and awareness, perhaps on a thick cushion or stool on the floor.

And if you choose this possibility, making sure that your knees are protected from the hardness of the floor by a mat or a blanket, or perhaps sitting on a chair. And if you sit on a chair, if it's possible for you sitting away from the back of your chair so that your back is self-supporting, and allowing time to settle in, to being here at this moment.

And to move in to the practice settling in to being present right here, right now.

And bringing your attention to your breathing, bringing your awareness down into your belly, and noticing the sensations as your belly rises and falls with each in breath and each out breath.

And cultivating a gentle sense of awareness allowing your breath to be at the center of your attention.

And each time that you notice that your mind is elsewhere, simply guiding it back again to this breath, just as it is right now.

And if you notice that you're criticising yourself or giving yourself a hard time, just letting go of those thoughts and as best you can, guiding your attention back to the sensations of the breath as best you can, simply being aware of this breath just as it is right now.

Being here and breathing and being aware of your breath, breath by breath, moment by moment.

And as best you can, bringing your awareness right into the present moment as best you can, letting go of the past, even the last breath, and letting go of the future, even the next breath.

And allowing yourself this time simply to be here right now, bringing your awareness to this breath, breathing in and breathing out, and bringing your awareness to the breath. Bringing your awareness into your breathing.

Allowing yourself this time simply to be here as best you can, letting go of any tendency to get up and do something and giving yourself this time simply to be.

Being present in this place right now.

And if at this moment you find that your mind is elsewhere, perhaps congratulating yourself on noticing this, and gently, lovingly shepherding your mind back to your breathing.

And being aware that this is not a correction in any way. This is the practice itself.

Noticing when the mind has wondered and bringing it back to your breathing, bringing it back to this breath just as it is right now.

Bringing awareness to this breath, and to this breath, and to this breath.

And being aware that your breath is always here, underneath and in between whatever else you may be doing throughout any day.

And the breath is always here as an anchor to which you can return in any moment.

And right now, bringing your awareness right down into your belly and your breath. And just bringing your awareness to the rise and fall of your belly with this in breath and this out breath.

Breath by breath, moment by moment.

And now if you care to, allowing your awareness to expand, to encompass your body, bringing awareness to your breath, moving within your body. Just noticing whatever sensations are here in your body right now.

As best you can, bringing your awareness to sensations themselves.

And if you notice your mind being carried off by trains of thought, perhaps just noticing that and coming back if it's possible for you right now, to the sensations that are here in your body as you sit here and breathe.

Just noticing whatever sensations are here in your body right now, right here in this moment, maybe sensations where your body is in contact with the floor, whatever you are sitting on right now.

Maybe sensations of hot or cold, the air against your skin, your clothes against your body.

And as best you can, opening to whatever sensations are here right now in your body. Bringing awareness into your body right now.

And if at this time you notice any tension or discomfort in your body, just seeing if you can open and soften and breathe in to whatever is here right now.

Allowing whatever sensations are here to be here just as they are right now, being present and breathing with those sensations, breath by breath, and moment by moment.

If you choose to, you may return to the breath, and the experience of the breath as an anchor.

Breathing in and breathing out and bringing your awareness down into your belly as your belly rises and falls with each in breath and each out breath.

Just riding on the waves of your breathing.

Or you may choose to open your awareness to whatever is here in your body right now.

Perhaps if there is some sensation that you are experiencing as unpleasant or painful right now, perhaps just seeing if you can turn your attention towards it, to open to it, to allow it to be just as it is right now.

Perhaps noticing any tightening or bracing, and seeing if you can let go of whatever tightness may be here right now.

Resting here in awareness with whatever is here right now, being present in your body, in this place, as you sit here resting in awareness right now.

Allowing whatever sensations and thoughts and feelings are here to be here just as they are, and bringing your awareness to your breath and to your body.

Being present, complete and whole with things just as they are right now.

Being present in this moment as best you can right now.

And if you find that your mind's been elsewhere for a moment or for a while, just noticing that.

And perhaps coming back in to this moment, bringing your awareness back to your breath and the movement of your breath in your body.

Breath by breath, moment by moment.

As best you can being here in this moment, and this moment, and this moment, allowing yourself this time to rest here in awareness.

Noticing the tendency of the human mind to wonder, or to dash elsewhere.

And as best you can, letting go of wherever your mind may have wondered or dashed to right now and coming back to this breath in this moment.

As best you can being present right here, right now.

And as this period of practice comes to an end, being aware that your breath is always with you, whatever you are experiencing throughout your days.

And is always here as an anchor to which you can return in in any moment.

[Sound of bell]
[Sound of bell]
[Sound of bell]

[Music]

[Voiceover] Welcome to this recording of the sitting meditation.

To begin the regular practice of sitting, it is useful to set aside a time for ourselves, a time that will be free from interruption, a time when we can settle the body, putting to one side the usual mind of doing, of busyness, and allowing ourselves a chance to simply be with ourselves.

Just as we are, moment to moment and without judgment.

Bringing patience, kindness, and compassion to whatever we experience during this meditation, in our minds and in our bodies.

Perhaps observing if we can be with ourselves in this way without trying to make anything different. Noticing things just as they are.

The sitting meditation can either be done sitting in a chair or sitting on the floor.

If you're sitting on a chair, it is helpful to be sitting upright with your back away from the chair and with your feet on the floor.

If you're sitting on the floor, then it is often easier if you sit on a cushion or soft mat.

Whether sitting on the floor or sitting on a chair, becoming aware now of your posture and as best you can, adopting a relaxed yet alert position with your head facing forwards.

So now, bringing your awareness to your body, sitting here. To the contact of the feet with the floor, and of the legs on the floor or the chair.

Feeling the weight of your body as you sit here, perhaps sensing areas of pressure or warmth.

Maybe sensing the hands resting in your lap or in contact with your knees, allowing your attention to rest on the body.

Bringing your focus now to the sensation of breathing, watching the gentle cycle of breath as it enters and leaves your body.

Perhaps noticing sensations at your nose, the gentle flow of breath in your nostrils.

Perhaps sensing if the air is cooler on the in breath and warmer on the outbreath, where you may notice it at your mouth, especially if your mouth is open.

Maybe feeling the breath in your chest, feeling the coming and going of the breath in your lungs, where you may feel the breath in your belly.

Perhaps feeling clothing against your skin as the belly gently rises and falls.

Just letting your awareness settle from wherever you are, sensing the breath in this moment.

If you notice that your mind has wandered during this practice, perhaps distracted by thoughts or sensations, just notice where it went, and then gently, kindly, and as best as you can without judgments, bring it back to the breath in your body.

And bringing your attention now to the sensations of breath in your belly.

Perhaps noticing the beginning of the in breath and the ending of the in breath. Or the beginning of the out breath, and the end of the outbreath.

Noticing if there's a tendency to try to control the breath in any way.

Just letting go of this tendency, watching the body breathe itself, perhaps imagining the body being breathed.

It may be that you don't feel any particular sensations at all in the belly. If this is the case, then that's fine. That's just the way it is right now.

Noticing whatever is present for you in this moment and allowing it to be.

And expanding your awareness of the breath to include the whole body now. Imagining you can direct the breath throughout your body to your hands, your feet, and everything in between.

Perhaps sensing the areas of contact again as you sit here. Is there any change?

Observing the breath in the body. Watching the body breathing.

And if your mind wanders as it so often will, just observing where it has gone to. And then with patience, gentleness, and self-acceptance, bringing it back to the body breathing.

And it might be during this meditation that you notice discomfort in the knees perhaps, or the back.

If at any time you notice your attention drawn towards uncomfortable feelings or intensity, be they physical or emotional, knowing that you have a choice as to where you direct your attention.

You may choose to bring your awareness fully back to your breathing, using your breath as an anchor to the present moments when difficult thoughts or sensations become too much.

You may choose to move your body. If you choose to do this, and as best as you can, be aware of the instinct to move before actually moving and then moving with awareness.

Another option is to stay with the discomfort, perhaps exploring it a little, touching its edges. Seeing if you can observe how this discomfort feels and how it is to be with it in this moment.

Perhaps directing your breath towards where you feel the discomfort.

Seeing if it's possible for you to open a little to an unpleasant experience, allowing it to be rather than bracing, tensing, or pushing it away.

But always treating yourself with kindness, with warmth towards whatever you are feeling in your body and in your mind.

And if the intensity ebbs away, bringing your awareness back to the body, in this breath, in this moment.

But if the difficulty doesn't subside, trusting yourself to choose whether to stay with the intensity or whether to bring your attention back to the breathing.

Doing what feels right for you, making a choice.

Perhaps noticing new sensations as they arise and then pass away. Seeing if you can just notice them, and then let them go.

And moving your awareness now, expanding it to include sound. Sounds inside the room and outside the room, and sounds in your own body. Being aware of sounds, perhaps noting the tone, the pitch, the volume, as the sound comes and as it goes.

Is the sound far away or nearby? Maybe noticing the mind’s habits of labelling the sound, perhaps as a bird or a car.

And best as you can, letting go of this habit and just hearing the sound. Observing with curiosity the quality of sounds in your awareness.

And if you notice that you've got lost in sound or have drifted back to thoughts or emotions, just seeing where your awareness has moved to, and then gently, kindly, and without judgment, bringing it back to just observing sound.

Receiving sound in your body.

Letting go of sound now, and bringing your awareness to your thoughts, observing thoughts as they arise.

Perhaps imagining each thought as a cloud, watching it as it floats into view and letting it pass through your awareness and away again.

As much as sounds arise and then pass away, allowing your thoughts to come and allowing them to go like objects in your awareness.

Noticing perhaps if you're thinking about the past or thinking about the future.

Perhaps being aware of tendencies to want to hold onto pleasant thoughts or to push away unpleasant thoughts.

And as best as you can, just letting your thoughts be, without holding on or pushing away, letting go of any striving to control your thoughts.

And knowing that at any point if thoughts become too intense, that you can bring your attention back to your breathing.

Using the breath as a safe place, a place to focus on when thoughts or emotions become too strong.

And it may be that you are noticing emotions linked to your thoughts, emotions that can arise in your mind and in your body.

Maybe pleasant emotions such as peacefulness or happiness, or maybe difficult emotions such as sadness, anger, resentments, or fear.

As best as you can expanding your awareness to include emotions as they arise.

And if it is not too difficult, perhaps now turning towards your emotions, being curious, noticing their quality.

Do they stay the same? Or do they change over time?

Perhaps feeling bodily sensations that may arise as you feel emotions, maybe tightness, aching, ease, or perhaps restlessness.

Moving up closer to your experience, allowing it to be just as it is, allowing yourself to be just as you are. Accepting yourself just as you are in this moment, not needing things to be any other way.

And allowing your awareness to move now, letting it rest on whatever is present for you in this moment. Be it sound, thoughts, emotions, or bodily sensations.

Bringing conscious awareness to whatever you are experiencing right now and remembering to treat yourself with friendliness and acceptance. A thought arises, an emotion arises, a sound arises. Let them come and let them go.

And bringing your attention back now to the sensations of breathing. To the in breath and to the out breath. And to your whole body sitting here, to the sensations of contact with the chair or the floor. Becoming aware of the room now and the space outside the room.

And as we finish this meditation, congratulating yourself for taking the time to do the practice, the stepping out of the activities of your day.

And for allowing yourself to simply be with your experience, to be with yourself, just as you are.

[Music]

[Sound of bell]
[Sound of bell]
[Sound of bell]

[Voiceover] Settling in to being here for this sitting practice, and beginning by finding a posture that embodies presence and dignity, so perhaps sitting on a cushion or stool on the floor, with your back straight but not stiff, perhaps imagining your head and shoulders being very gently drawn up towards the ceiling.

And just noticing where your body is in contact with the cushion or the stool and the floor. And perhaps having a mat on the floor to protect you from the hardness of the floor.

And it's fine to sit on a chair, and if you are sitting on a chair if it's possible for you sitting with your back away from the back of the chair so that your back is self-supporting and having your feet flat and firmly on the ground.

And in a posture that's comfortable for you at this time, coming into this present moment and bringing your awareness to your breathing.

Just noticing the sensations as you breathe in and as you breathe out. Bringing your awareness to this breath in this moment right now.

And perhaps doing that down in your belly, as your belly rises and falls with each in breath and each out breath. Just bringing your awareness to the rise and fall of your belly as you sit here and breathe right now.

Approaching your breath one breath at a time, bringing your awareness into this moment and this breath. Simply having the intention to be aware of your breathing.

And if you find that your mind is elsewhere, just bringing it back again. And if a moment later your mind has winded again, simply bringing it back again.

The practice is to come back to your breathing just as many times as your mind wanders. So bringing your awareness to your breath right now.

And as best you can coming a new to this breath, really noticing how this breath feels. And if your mind's elsewhere just now, perhaps noticing where it is, and then gently guiding it back to your breath.

Coming back to your breath as a focus of awareness. Being here and breathing and being aware of your breath. Being present with your breath, as best you can bringing your full awareness to your breathing.

Allowing your breath to rest at the centre of your attention, breath by breath, and moment by moment.

Just noticing the rise and fall of your belly with each in breath and each out breath. Simply riding on the waves of your breathing, rising and falling like a boat at the seashore.

Practising the intention of bringing the mind to the breathing. If your mind's elsewhere right now, just letting go of wherever it has been, and bringing it back to the breath and to this breath right now.

Holding your breath gently in your awareness, not trying to force anything or to change things, but simply being aware of your breath just as it is right now. Simply being here with your breathing.

Being here and breathing and being aware of your breath.

As best you can letting go of any rush to do anything, and allowing yourself this time to simply rest here in awareness of your breath.

As best you can letting go of any rush into the future whatever you may need, or wish to do later on today. And as best you can, letting go too of the past and anything that you may be turning over in your mind just now.

As best you can just letting go of thought, and bringing your mind into awareness of your breath. Not trying to stop thought, or to stop distraction, but simply returning as many times as you need to, to your breath, the rhythm of your breathing.

Being aware that your breath is always here underneath and in between whatever you may be doing or experiencing throughout any day.

Noticing the sensations of this breath, and this breath, and this breath.

Being here in this moment, as best you can allowing yourself this time to be here with things just as they are right now. And with your attention resting gently on your breath here, right now.

And when you feel ready, allowing your attention to expand to encompass your breath moving within your whole body, being aware of the rise and fall of your belly with each in breath and each out breath.

And perhaps becoming aware of the movement of your breath through your body. The sensations at your mouth or your nostrils as your breath comes into and leaves your body.

Perhaps just noticing what you're experiencing in your body right now. Perhaps noticing any pain or tension or discomfort that's here. And as best you can, just noticing whatever sensations are here.

Perhaps letting go of whatever thoughts, worries, stories might be coming with those sensations. And just seeing if you can be really aware of the sensations themselves, just noticing whatever sensations are here in your body right now.

Perhaps moving your awareness through your body, noticing your feet, your ankles, and the lower parts of your legs. Your knees.

Perhaps noticing any sensations if your knees are in contact with the ground. The upper part of your legs, your hips, and your pelvis, and your bottom.

Perhaps noticing where your bottom's in contact with whatever you're sitting on. Your belly, and the lower part of your back. The upper part of your back, your chest.

Noticing the sensations in your chest as you breathe in and you breathe out. Expansion, and falling back.

Being aware of your shoulders, perhaps there may be some tension here right now. And if there is, perhaps seeing if you can breathe into the tension, just imagining the breath moving in to your shoulders and whatever tightness you may find there.

Your neck, your jaw, your nose, cheeks, your eyes, right up to the top of your head, bringing your awareness into your body.

Often we inhabit our minds and our thinking. And perhaps just as best as you can right now, inhabiting your body, being aware of what you're feeling in your body right now.

As best you can noticing whatever sensations are here in your body. Being aware of how it feels to be here right now. Sitting here with your body in this posture, breathing and being aware of your body.

Being aware of how your body is feeling right now.

And perhaps bringing a sense of gentle and open curiosity to your body, just noticing whatever comes up for you right now. Just becoming aware of whatever sensations come up, from moment to moment.

Not so much going out looking for sensations, but just allowing whatever's here to come into your awareness moment by moment.

And if you notice your mind wondering off into thoughts or stories or worries or plans, just coming back in to your body and the sensations in your body right now.

It may be that you notice some sensation of discomfort or pain, you may find your awareness pulled to a particular sensation. And if you do, perhaps just noticing, asking yourself, what is this sensation?

Just bringing your awareness right into the sensation, just noticing what sensation is here right now.

Perhaps letting go of how your body was feeling a second or a minute or a week ago, and just noticing how your body is feeling right now. Noticing whatever's here in your body right in this moment.

You may notice a wish to move, to shift posture. The practice is not to remain absolutely still, but to bring mindful awareness to whatever you're experiencing.

So perhaps beginning by noticing this edge to move if that's what you experience. Noticing where you're feeling it in your body, noticing how it is right now. Perhaps choosing to see how it changes or stays the same.

And if you decide you would like to move to shift position, noticing the intention to move and bringing mindful awareness to the movement. Noticing how it feels to move, and noticing how it feels to come back into stillness, bringing awareness into your body.

And now perhaps gathering your attention and bringing it to your ears and to hearing, just bringing your awareness into your ears, and just receiving sound.

Simply sitting here, and hearing whatever is here to be heard. Perhaps imagining your body is a microphone receiving whatever sounds are around.

Being present here, now, and hearing whatever is here.

And bringing your awareness to sounds as sounds. Perhaps noticing if your mind is wondering off into questions or stories or theories about sound. And if it is, perhaps just acknowledging that this is what minds often do.

And bringing your awareness back to the sound, the sounds that are here right now, sounds in your body, sounds in the room, sounds outside the room.

Being here and hearing.

Perhaps noticing the tendency of the mind to react to sound, to label it as pleasant or unpleasant. And bringing your awareness to sounds as sounds.

Perhaps noticing if you experience some irritation, annoyance, pleasure in sounds, and bringing your awareness to the sensations of the sounds themselves, receiving sound, being aware of sound just as it is right now.

And if you find your mind wondering, just coming back to your ears and to hearing.

And perhaps if you find yourself a little lost, bringing your awareness to your breath as an anchor, being aware that the breath is always here underneath, and in between sound.

And if you choose to bringing your awareness to your breath and into this moment, staying with the breath as long as you choose to.

And when you're ready, opening again the sound and hearing.

And perhaps noticing the silence underneath and in between sounds, sounds and the spaces between sounds, sounds and silence.

Being here in this field of sound, receiving and hearing sound. Hearing.

And when you're ready, bringing your mind to the mind itself and thinking, as best you can just holding in a gentle open, curious awareness whatever thoughts are coming into your mind right now.

As best you can just allowing space for thoughts, observing thoughts as they arise and stay or fade away.

Bringing awareness to whatever thoughts are emerging in your mind right now.

And if you find your mind caught up in a train of thought, as best you can letting go and just observing that train of thought go by.

Being present in the field of thought, experiencing your mind and experiencing thinking.

And as best you can bringing your awareness to thought itself, maybe bodily sensations or emotions connected with thinking, and right now bringing your awareness to thinking itself, noticing whatever is here in your mind right now.

Maybe thoughts expressed in words or pictures, maybe fragments or long narratives, maybe words, pictures, maybe negative frightening, irritating, maybe positive and comfortable thoughts which tempt you to stay with them to daydream about something nice.

Maybe nagging worries, fears, images.

And as best you can treating all of it the same, just noticing with a open gentle curiosity whatever is here in your mind right now.

Bringing your awareness to the contents of your mind, noticing thoughts as they pop up, pass through the mind or persist.

And as your mind moves elsewhere, just bringing your awareness to the landscape of thinking.

And if you find your mind tangled up in a train of thought, perhaps just returning to your breathing, allowing your breath to be an anchor, allowing yourself time to focus on the rhythm of your breathing, to be present with your breath right now.

And when you feel ready, opening to thought. Observing your thoughts, and if you find your mind wondering or becoming entangled, as best you can just coming back to the observation of thought.

And perhaps now opening your awareness, just being aware of whatever is here, your mind and your body in the field of sound, bringing a warm mindful attention to whatever you're experiencing right now.

Being present with whatever is here right now. Being aware, and if you notice your mind becoming preoccupied simply coming back into this moment and your experience in this moment.

Being present with this moment just as it is right now. Allowing yourself this time to rest here in awareness of whatever is here right now.

Being present, right here, right now. Being present, right here, right now. Complete and whole with things just as they are right now.

And as this period of practising together comes to an end, allowing some time to make a gentle transition into the next part of your day, so at the sound of the bells taking time to allow your eyes to open if they've been closed to gently begin to move your body however it needs to be moved right now.

[sound of bell]
[sound of bell]
[sound of bell]

[Music]

[Sound of bell]
[Sound of bell]
[Sound of bell]

[Voiceover] In the practice of mindful movement, it's important to be aware of your body and its limitations right now, and for each of the stretches, movements i'll be describing, just being aware of what your body's telling you, approaching the practice gently and with curiosity. As best you can noticing if you're competing with someone else or with your own body, or what your body was able to do yesterday or last week. And coming into your experience right now, listening to the limits of your body, not backing off, but simply respecting, being aware of those limits. Not pushing through them, but just allowing your body to be as it is with the strengths and limitations that it has right now.

So beginning by standing, if that's okay for you, with your feet flat on the ground, roughly shoulder width apart. Noticing how it feels to stand here with your feet on the ground, noticing the sensations of the ground beneath your feet, sensations here in your body right now. Perhaps allowing your shoulders to relax as best you can right now, and being present in your body in this place right now. Bringing your awareness to your breath and your belly, the rise and fall of your belly with this in breath and this out breath, being here, standing here and breathing and being aware of your breath.

And if it's okay for you right now, just allowing your arms to move out to the side of your body slowly and gently, allowing your arms to move out away from your body. Bringing awareness to the movement of your arms, noticing whatever sensations are here as your arms rise. Gently bringing the arms up slowly and mindfully until they're right up over your head, reaching for the skies. And perhaps now linking your thumbs together so your arms are stretched up over your head, your thumbs together. And very gently beginning to move your arms over to the right, so your body's bending. You might find your hips moving slightly out to the left, your arms moving over to the right, your body very gently bending over to the right, just noticing whatever you experience, the sensations of this stretch.

And when you feel ready, moving back up to the vertical and then allowing your arms to move over to the left, so your hips may move a little out to the right, your arms moving over to the left, your body very gently bending to the left. Just noticing the sensations of the stretch, and very slowly, totally mindfully coming back up to the vertical, unclasping your thumbs. Then gently, slowly lowering your arms, noticing whatever sensations are here, noticing any tendency for the arms to rush back to the sides. And when your arms reach your sides, just noticing how your body's feeling right now, noticing any sensations of having done this stretch and being present standing here, feet on the ground and breathing and being aware of your breath.

And now slowly allowing your weight to move into your left foot, your weight gradually moving until your right foot is just resting on the ground, noticing the sensations of having this weight, your left side settling into this posture. Then very gently lifting your right leg away from the left leg up off the ground, perhaps allowing your arms to move up to help with your balance, just moving your right leg up just as far as it'll go right now. Not trying to force anything, but just allowing your leg to be wherever's okay for you right now. And then allowing the leg to come back down, allowing the weight to come back in so that it's balanced, feet on the ground and your weight in both your feet right now.

And then allowing your weight to move into your right foot until your left foot's very light, just resting on the ground and allowing the left foot to leave the ground. Your left leg moving away from your right leg, just lifting that leg up just as far as it'll go right now. Being really gentle with yourself, bringing your leg down just as soon as you need to. Experiencing your body just as it is right now, and if you haven't already done so, allowing your left leg to come back down, your left foot back on the floor, being present. Just noticing whatever sensations are here from those stretches, just noticing how your body is right now.

And now resting your hands on your hips, so your elbows out to the side, just settling in to this posture. And then with your hips still facing forward, just very gently turning your upper body to the right, so your feet facing forward, your hips facing forward, your upper body, your shoulders moving round to the right, just as far as they'll go. Not pushing anything, but just gently twisting your body as far as it wants to be twisted right now. Then gently, mindfully coming back to the centre, and then gently twisting your body to the left, your feet steady on the ground, your hips pacing forward, your shoulders and your upper body gently turned to the left, coming back to the centre.

And now with your feet flat on the floor, facing forward, turning to the right with your whole body, so right up from your ankles, turning your body to the right just as far as it wants to go right now. Holding it here, just noticing the sensations of being in this posture, letting go of this posture if it's uncomfortable for you right now. And then if you haven't already done so, coming back into the middle. And now, right up from your ankles, gently turning to the left, moving your whole body round just as far as it will go right now, noticing the sensations of the stretch, and then when you're ready, just moving back to the front and allowing your arms to rest by your side.

And now moving down onto the floor and onto your hands and knees, so being sure your body's protected from the hardness on the floor, perhaps on a mat or a blanket folded over. Coming into a posture with your knees on the floor and your hands on the floor, roughly a shoulder width apart, your body making a nice, stable shape. And if this isn't right for you right now, just sitting this one out, perhaps imagining being in this posture and settling in to being in this posture.

Your hands and knees on the ground, and then slowly arching your back, stretching up like a cat, your back gently moving upwards towards the ceiling, your head coming down between your arms, back arched, head low, stretching your body out like a cat. And then letting your back come back down again, your head come up so you're facing forward, resting. And again, arching your back, stretching like a cat, head down, back arched just as far as it wants to be arched right now, your head coming up.

Now in this posture, just raising your left arm and your right leg, so you're balanced here, your right arm straight in front of you, your right leg straight behind you, just as far as they'll comfortably go right now. And perhaps just noticing if you're pushing or trying to make something happen, and just allowing your body to be as it is right now. Then letting your arm and your knee slowly come back onto the floor, arching your back again, stretching your back out, and coming back in to a neutral position, head up.

And now gently raising your right arm and your left leg balanced here, gently raising just as far as they want to go right now, balancing here and coming back down, stretching your back up.

And now lying down on your back, your knees raised, your knees bent up, your feet flat on the ground, your arms resting by your sides, just noticing how your body feels right now. Now gently doing some pelvic tilts, tilting your pelvis so your back's flat against the floor, your tailbone lifted slightly off the floor, then tilting your pelvis the other way so there's an arch in your back, and gently rocking your pelvis. Then gently coming to a stop, stretching your legs out so you're lying flat here on the ground right now.

Rolling over now onto your left side, your head propped up on your left arm, settling here into this posture. Now gently raising your right leg up away from your body, noticing the stretch, and whenever you need to, bringing your leg back down. And if you wish to, gently raising the leg back up again, holding here, then letting it drop back down.

Then rolling over onto your right side, resting on your right elbow, settling here, raising your left leg just as high as it'll go right now, holding, then dropping back down, and perhaps raising it again if you wish.

And with all of these exercises, just doing what's right for you right now, being aware that this is about awareness of your body as it moves, not forcing anything, just bringing awareness to movement and to stretching.

And rolling over now onto your belly, your arms by your sides, your face on one side or the other, resting here and breathing. Then moving your chin onto the floor, gently raising your right leg, holding, lowering, resting, then raising the left leg, holding, and lowering again.

And then slowly raising your upper body into a lower cobra, lifting just as far as it'll go, then slowly lowering back down again. Rolling back onto your back, knees bent, feet flat, hands behind your head, allowing your legs to drop side to side in a gentle twist, returning to centre each time.

And finally bringing your arms down, legs resting, bringing your awareness down into your belly, noticing the rise and fall of your breath, resting here in awareness. Noticing how your body feels having done these stretches.

And perhaps taking the time to congratulate yourself for having put some time aside to bring mindfulness to your body and to movement. And as this period of practice comes to an end, resting here as long as you need to, and when you move away, seeing if you can bring mindfulness to the movements of your body as you move on to the next part of your day.

[Sound of bell]
[Sound of bell]
[Sound of bell]

[Music]

[Voiceover] Welcome to this recording of mindful movements, which is an invitation to enter more deeply into the life of your body. To experience the mind and body, paying attention moment to moment to the sensations thoughts and feelings that arise in your awareness.

In the stretches we are exploring our limits in a gentle way, not in a sense of success or failure, but rather in a spirit of discovery, allowing the wisdom of your body to tell you how much of each posture to do, trusting your body.

If you are unable to do any of the postures on this recording then either sit them out, perhaps imagining your body in the posture, or moving up to the edge of the posture and just remaining there at what feels comfortable for you in that moment.

And as we do the practise, experimenting with sometimes doing the practise with the eyes open and sometimes with the eyes closed, noticing any differences. Noticing how the body is moving, and making it part of the practice.

The movements in this recording are designed to be done on the floor, perhaps on a mat or a blanket.

So beginning now, in the rest pose, lying on the back, allowing as much of your body to contact the ground as you are able, from head to heels. And if you have problems with the lower back, then bending the knees up and placing the soles of the feet on the floor instead. Arms by your side, palms up, allowing your legs to fall away from each other, if this feels comfortable for you.

Noticing how the ground accepts you, how gravity works, so you don't have to. And bringing your attention to the sensations of the breath in your body, aware of sensations of rising and falling, expanding and contracting, on the in breath, and the out breath. And with each breath, allowing the ground to receive more of your weight, working less, trusting and accepting more.

And when you're ready, on an in breath, moving the arms so that the hands come up above your head and end up stretched out behind your head, and stretching out as far as the fingers will go, and the heels pointing out in the other direction. And being aware of the sensations of this stretch, all the way down the arms, the armpits, the trunk, and the legs.

Continuing to breathe, and noticing what effects this stretch is having on your breathing. Noticing if there is any change in sensations as you breathe. And then, when you're ready, on an out breath, letting go of the stretch, gently bringing the arms back over your head, so that they are resting again by your side.

Noticing the consequences of having done this stretch, tuning into the sensations in your body, whatever they are.

And now, sliding your feet up towards the buttocks, so that your knees are bent up and feet flat on the floor, about a hips width apart. And in this position, we are going to be doing some pelvic tilts.

So at present, you may be noticing that the base of the spine and pelvis are in contact with the floor, and the small of the back is curved away from the floor. And from this position, try now gently rocking the pelvis backwards towards the floor so that the small of the back is now pressing into the mat or rug and the tailbone has come slightly away from the floor, just resting in this position, feeling the sensations and noticing if any thoughts come as well.

And as best as you can, letting these thoughts be while bringing your attention back to the pelvis and the lower back. And then tilting the pelvis the other way, so that the small of your back comes away from the floor, and perhaps the buttocks now press into the mat, and holding this position, breathing with it for a few moments.

And now gently rocking from one position to the other in your own time, and perhaps in time with your breathing. And then, when you're ready, coming to rest and drawing the knees right up towards the chest and moving your arms around to take hold of the thighs, underneath the knees, and softly hugging your knees to the chest. And you may rock from side-to-side to massage the muscles in your back.

And if you like you could bring your head and shoulders up off the mat, towards the knees, so that you are rocking gently here. And then, when you're ready, coming to rest, moving the shoulders and the head back down onto the mat, letting go of the thighs and letting the legs stretch out again onto the mat.

Tuning into the sensations in the body, the after effects of doing these stretches, noticing the sensations of breath moving in and out of your body.

And now drawing up the left knee and reaching out with your arms holding on to the left thigh and squeezing it to your chest and however far it comes that's fine, feeling the edge of the stretch but not forcing it any further. And then perhaps moving up the head and shoulders towards the knees and seeing where you wind up, continuing to breathe and noticing the effect of these stretches on your breathing.

And then when you're ready releasing the stretch and letting your head and leg lower gently back down onto the mat, noticing the after effects of doing this stretch and perhaps the difference between one side of the body and the other.

And now bending up your right knee and again reaching out with your hands and arms to your thigh and squeezing it towards your chest gently, not forcing it in any way, just allowing it to come as far as feels right in this moment, not trying to compete with yourself, letting go of all that sense of wanting things to be a certain way. And if you want to bringing your head and shoulders up towards the knee again, but if you don't then just letting them rest on the mat.

And then when you're ready on an out breath letting go of the stretch and allowing your body to return to the starting position with the hands by your side and legs stretched out, breathing, what sensations are here in this moment.

And as best as you can allowing yourself to be just as you are, allowing your body to be just as it is in this moment.

And now when you're ready slowly turn over and come up on all fours, being mindful of your movements as the body makes this transition. So in this position the arms are outstretched with the palms of the hands facing down directly below your shoulders, and your knees perhaps a hips width apart are directly underneath your hips, so that you're in a position something like that of the table.

Remaining here for a few moments, breathing, and in this position you're going to do some cat stretches. So on an out breath let the back come up so that it is curved like an arch, letting your head come down between your arms, stretching your back. And then on an in breath letting the head come up and the back comes down so that it is arching in the other direction towards the floor, being careful not to strain or push, just letting the back move as far as it wants to in this moment.

Continuing in your own time, breathing out and arching, breathing in and releasing.

And now coming back into the table posture, noticing what is present for you here right now in your body and in your thoughts. From this position lifting now the left arm out in front of you and the right leg out behind, balancing here, breathing, and then when you're ready returning to the table posture and doing another cat stretch.

Then lifting the right arm and left leg, balancing, noticing the effort and the breath, and then returning again to the table posture.

And when you're ready, turning over and lying again on your back on the mat in the starting position. Noticing the after effects of doing these stretches, allowing any thoughts or feelings to be here, and drawing your knees right up and hugging the thighs to the chest, perhaps rocking gently from side to side.

And then coming to rest and stretching out again in the starting posture, in touch with your body, allowing it to be just as it is in this moment.

And now bending up the right knee, foot flat on the floor, tightening the tummy muscles slightly and lifting the left leg, moving the foot in circles, then up and down, noticing the stretch and the effort. And if you wish, gently drawing the leg further towards you, always without forcing.

And when you're ready, slowly lowering the leg back down, noticing the relief as the floor takes over the work.

Repeating this on the other side, lifting, circling, stretching, breathing, and then slowly lowering back down, noticing the after effects.

And now turning onto your side, lifting the top leg, noticing the work of the muscles and the sensations, holding if you can, then slowly lowering. Turning to the other side and repeating.

And finally returning to lie on your back, hands by your side, legs stretched out, breathing, bringing curiosity to whatever is present right now, a sense of coming home to the body, allowing the body to be just as it is.

And bringing this sense of wholeness and acceptance with you as you end this practice and resume the activities of your day.

[Voiceover] As a first step in walking mindfulness, finding a place where you can walk, without the intention of going anywhere, but simply to have some space to walk and to be aware of walking.

So first standing, bringing awareness to your posture, feet roughly shoulder width apart your back straight, but not stiff, perhaps imagining your head and shoulders being very gently drawn up towards the ceiling. Bringing awareness to the sensations of your feet in contact with the ground. Being present in your body, in this place, in this moment.

And now with full awareness, beginning to allow your weight to move over into your left leg, gradually shifting the weight until your right leg is simply resting on the ground. And when you feel ready, allowing your right leg to lift, bringing awareness to the sensations of your right foot as it leaves the ground, moves forward, and makes contact with the ground.

Being aware of the sensations of having taken a step, and noticing any tendency you experience to rush to take a next step. Just seeing if you can take your time, noticing in your left leg the intention to move.

And then, totally mindfully, allowing the weight to shift into the right leg, being aware of the sensations as the left foot leaves the ground, steps forward, and makes contact with the ground, bringing your awareness into your body.

And as we continue to walk, bringing awareness to the sensations of each step as the weight shifts and the foot leaves the ground, moves forward, and makes contact with the floor again.

Noticing any tendency to want to move faster, or to get somewhere. And bringing your awareness to the sensations of each step in each moment, being present.

And when you reach a point where you need to turn around, just bringing awareness into the process of turning your body and beginning to move in the opposite direction.

And perhaps choosing as part of your practice to spend some time walking mindfully in this way.