Welcome to your practice.
Let's begin by taking your seated position and you feel welcome to stay on a chair or on your cushion.
Allow the elbows to stay close to the body,
Shoulders relaxed and strong back,
Long spine.
Start bringing your awareness to the breath and lengthening your breath.
Extending the inbreds so full and deep,
Feeling the chest and lungs lengthening the outbred and you can continue by slowing it down.
Slow enough that you can feel the sensations of releasing the breath and start by just releasing,
Letting it go,
Any thoughts or sensations and again full and deep breath,
Feeling the lungs and slowly completing out the breath,
Sensing a kind of relaxation,
Outward and letting go with the full out breath.
Please continue on this way,
Full in breath,
Slow out the breath and letting the breath be matched in the lungs,
Out and pause between the breath here and now.
If it helps you to count you can start counting to four slowly and please feel free if that helps you to match the sensations of the end at your breath and the beginning with each breath,
Just opening and receiving and continue experiencing the sensations,
The outer layer of your body,
Skin,
Then the inner layers as tissue,
A muscle,
Bone and you can even find out a cellular way your out breath releasing,
Letting it go and your in breath nurturing and allowing the breath to resume the natural rhythm just as the whole body.
You sense a quality of rhythm,
Collectiveness,
Just relaxing with each breath,
Feeling the whole body,
Awakening the presence on each inch on your body,
Feeling alive and just exploring even more each corner of your body.
If it helps you can bring the breath to certain parts of your body and keep your attention there beginning with the top of your head and the whole region of your scalp and skull,
Feeling the tingling sensations,
Vibrations,
Movement,
Aliveness and continue scanning down to the front as your face,
Softening your eyebrows,
Your forehead,
Noticing the sensations on that area,
Relaxing your mouth,
The tongue,
Relaxing your jaw and with that sensation melting it continues to spread to the shoulders,
The arms are relaxed,
Hands are relaxed on the thighs and if there is any sense of tightness,
Contraction,
See if you can melt maybe just softening with your full awareness and your breath dissolving,
Releasing just naturally with your simple presence,
Letting the chest to be open and relaxed and feel the sensations of your heart,
Maybe the gentle movement and rhythm and just appreciate the sensations you you you you you you you you the breath here and now the sensations outside your body and inside just as the movement on your chest or maybe your belly and let the breath to continue spreading to the rest of your body,
Noticing the pelvic area fully relaxed sensations as warmth,
Noticing the volume of your legs,
Pressure,
Weight,
Any sensation open and receptive just as the solidity of the earth,
The energy and just feeling with this energy the lightness,
The connection that is all around us,
Feeling conscious,
Being aware of surroundings and now take a moment for widening that attention outside your body as the sound,
Close sounds or distant sounds,
Sensing the space,
What is happening around you,
What is constant,
What is disappearing,
What is rising,
What is dissolving,
Just awake the space of awareness and notice a change,
The flow,
The life moving,
Coming and going and just allow yourself to feel stable,
Just a stable presence as a movement of your breath noticing the whole body breathing,
All the senses awake,
Aware of the whole experience and if the mind gets carried away with thoughts,
Experiences,
Just notice that and continue placing your attention back to the presence or the sense of your breath,
Rest in that awake awareness and the flow of your breath moment to moment and just continue by listening,
Relaxing and feeling the life of your body you you you you you you you you just listening,
Experiencing the experience,
What is just happening right now,
What is predominant on your senses right now,
What is constant on your space right now,
Just received experience fully relaxed and with open attention you gently we're gonna start transitioning from our practice,
Inviting you to feel the breath gently,
Just like touching home base or gently anchoring and slowly start bringing your awareness into the face,
Maybe opening the eyes gently,
Maybe blinking until you find yourself comfortable and continue just noticing your presence with eyes open,
Allow yourself to continue promoting this sensation,
This awareness as long as possible and you find yourself distracted and you find that maybe any experience throughout your day just taking you away of your peace,
Just place your attention back to your breath and in your own way just come back home and start again continue to be awake on your body and in your senses
