Comfortably seated, close your eyes and wiggle your sitsbones. Now imagine your feet on grassy earth. Breathe deep. Let go with a sigh.
Inwardly track your body for a pleasurable sensation—the chair supporting your back, the feel of the cloth of your pants on your hands, the warmth or coolness of your breath. Say, “Hello! There’s you!”
Now track your body and find an ache and just be with it. Say to the ache in as friendly a way as you can muster, “Hello! There you are!” Remember the earth is turning, and that tomorrow will bring something different.
Lastly, track your body for an unknown place, somewhere you usually aren’t aware of, a mystery. Greet that place, “Oh hello! There’s you!”
Take a deep breath, and enjoy your breath.