And you might, as you close your eyes, just feel the sitting posture from the inside out.

And adjust in any ways that allow you to perhaps feel a quality of uprightness sitting tall.

But with that, a stiffness tall, and yet see if you can just relax in that tallness at ease.

Aware of the breath you might breathe in and let the in-breath be extended, so it's a very

full in-breath, and a slow out-breath, just slow.

So you can feel the sensations of releasing, that's it.

And then a nice, deep, full in-breath again, breathing in, filling the chest and lungs.

And then again, slowly releasing, just feeling those sensations of letting go, letting go.

And again, inhale deeply, and extend it in breath, just slow out breaths, so you're softening

down the length of the body with the exhale, letting go.

And then when the breath is ready to come in again, just a natural cycle of the breathing,

not controlling the breath any longer, but just sensing the possibility of relaxing with the breath.

Just as when you breathe in like a balloon that it's inflating, relaxing open, and with

the exhale is settling, releasing, letting go.

Notice an increased quality of presence, just in these few moments, perhaps more of a sense

of right here, being right here.

Notice your senses being more awake.

Let the sounds around you move through, listening.

And with the attentiveness of listening, just listening into the body, receptive to the sensations in your body.

Perhaps noticing, maybe you haven't been in your body, just noticing what it feels like right now inside your body.

Bringing that gentle listening attention to the heart.

Coming home to the heart, just connecting and noticing, well, what's the state of my heart right now?

...