Adapted From Susan L. Smalley, PhD & Diana Winston (“Fully Present”)

This is a formal attending meditation exercise to be practiced in a quiet space where you will not be interrupted by external stimuli for at least 15-20 minutes. Sit comfortably with a solid, stable, and relaxed posture… a relaxed body will help to relax the mind. Close your eyes or lower your gaze- bringing your attention to your seated body. Take in a couple of deep, diaphragmatic breaths and allow yourself to relax as best you can… then gently returning your breath to its natural rhythm… just breathing and letting go…

As you sit, bring your attention to your feet. Feel the contact that your feet make with the floor. Notice the sensations of their weight, pressure, heaviness, and touch. Then notice the posture that your legs are in. Notice the place where your legs make contact with the floor. Again, feel the heaviness, pressure, and touch sensation. See if you can also notice how you hold your back in space. What other sensations do you notice?

Next, gently turn your focus to your abdomen. Typically, we may hold a lot of tension in this part of the body. Do you notice any tension or tightness? If so, try to relax or soften your belly as best you can… it may be helpful to direct your breathing into your belly by breathing into that area more fully.

When ready, turn your attention to the position of your hands on the body. Are they tense or tight, or are they relaxed? As best you can, gently soften or relax your hands by breathing into this area. Also notice your arms and focus on how they are resting along side the rest of your body- and how they feel. Next, bring your attention up to your shoulders- another place on the body where we tend to hold a lot of tension. Are your shoulders tight or relaxed? Breathing naturally and gently into this area- let them release. As best you can, try to drop and soften them.

When ready… bringing your attention to your throat and jaw- yet but another place where we tend to hold tension. Relax your jaw and then soften your face, letting it relax as best you can… simply sitting, relaxing, and breathing… naturally and gently. See if you can then notice that your whole body is seated… taking another few moments to silently and gently scan your body. Notice whether there are still areas of tension, and if so, invite them to relax. Observe the parts of your body that do feel relaxed. When you feel very relaxed, enjoy this state of being for as long as you wish, and when you are ready… slowly and gently opening your eyes or releasing your gaze from this attending exercise. Allow yourself a couple of more moments to just breathe… welcoming yourself back into a state of doing.

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