Welcome to your practice.
Today we're going to practice with the sensations throughout the body and the body breathing.
So in this session we're just going to allow to breathe on the natural flow or settling into the natural flow.
Take your seated position,
Find yourself comfortable and allow to rest your hands on your thighs.
Whether the palms are touching the thighs or palms facing the ceiling,
Long spine,
Relaxing the shoulders.
And maybe chin gently close to your chest,
Softening your gaze or closing your eyes.
And allow yourself to just come into the awareness,
Resting that awareness onto your breath.
In this practice you might hear long or short inhalations or exhalations to allow yourself to just identify how your breath looks like.
This is not about to changing or to adjusting,
Just noticing.
Whatever it is,
Just let it be.
And just observe the rhythm and the breath,
Noticing what is long is long.
And when it's short,
You'll notice that the breath is just short.
And there is no wrong or correct way of breathing,
Just noticing whatever is just feeling comfortable in this moment.
Just maintain this simple but clear flow on your breath,
Just recognizing,
Noticing the duration on each breath,
Coming in and coming out.
Feeling your body with each breath and emptying your body through the out breath.
Also observe the symmetry on your breath.
Maybe your in breath and your out breath,
It has the same duration.
And again,
We're just observing there is nothing wrong with that.
Maybe the breath might feel weak,
Strong.
Maybe with a different energy.
So just rest your awareness on your breath,
Finding whatever it feels on your breath.
You're acknowledging,
Resting and also letting it go.
Be free of thought and language.
These fluctuations of energy throughout the body might correspond to something else,
Whether it's attention,
A discomfort or maybe something else.
So I will remind you that at any moment you might need to adjust,
You can do it,
But do it in the presence of awareness.
Noticing when you're moving,
You're moving gently and aware,
Conscious of each moment.
In this practice,
We also cultivate a sense of inner balance in terms of attention.
It's just a way to invite you to take on the cultivation on a specific balance that is breath by breath.
So just observe with each breath,
If there is something changing,
Something arising,
Something that is just releasing.
And with each exhalation,
Just cultivate a deeper and a deeper and a deeper sense of easiness and relaxation.
Just letting it go with a joyful surrender.
Surrendering to the sense,
Whatever you are identifying.
Even if it's discomfort,
Just observe.
Carefree with each breath,
Each exhalation.
Relax even more and more.
Without losing the sense of clarity.
Just with the same clarity when you started the session,
You continue this way.
In the case that you find yourself distracted or maybe thinking or maybe noticing if you are thinking in something specific,
Taking you away from the attention of your breath.
Just come back to your breath.
You can always take a deep breath and on your exhale,
Just come back to scratch,
Just like starting the practice.
Generally,
When we relax more and more,
We immediately start noticing the clarity of the mind.
The mind becomes space out and sometimes might feel just sleepy.
If that's happening,
You're welcome to open the eyes or maybe adjusting your seat.
You can gently raise the gaze or the chin and allow yourself to come back to the practice.
Part of this practice is that we start to relax more and more deeply.
But the challenge is to continue with this clarity.
The flow of your breath,
Wide awake and relaxed.
So we continue practicing in silence.
Noticing your breath and observing this breath might bring some pleasure or maybe not.
Just observing this brings a different reaction or an emotion.
If there is something that you want to change based on your breath or maybe it's just neutral.
Sometimes we might feel ashamed of the reactions that might happen in a practice.
But in this practice,
It's not about finding those emotions.
It's just about coming back to the breath,
Back to scratch,
Just letting it go.
Just as the breath comes,
It also goes.
Just as the discomfort comes,
It might also go.
Breathing in and breathing out.
Gently.
We're going to start adding some movement on our body.
You can start with the tip of the toes,
Gently wiggling the toes.
And gently adding some movement on your feet,
Maybe legs,
Knees.
Gently adding movement on your hands,
Fingers,
Elbows,
Shoulders.
Gently start opening your eyes,
Adding some blinking,
Maybe just wide open.
And take this moment for just noticing the sensation of awareness with all the senses.
And as best as possible,
Just keep this awareness,
This clarity throughout your day,
Your daily activities.
And you can always come back by just placing your attention to your breath with no judgment,
Without the need of changing things,
Just resting,
Resting on your breath.
Thank you so much for allowing me to guide you in your practice.
Have a wonderful day.
