Welcome to the practice.
Please take your sit-up position,
Cross-leg position or it can be on a chair.
Allow yourself to bring your back fully straight.
If you are on a chair,
Separate it from the support of your chair.
Just gently moving forward to the edge of your chair.
And if you are on a cushion,
Allow yourself to find the comfort by gently dropping the knees towards the ground.
Almost like feeling the pelvis is a ball and is containing water,
But you just gently want to tilt your pelvis in a way that you can drop the water to the front.
Hands can stay relaxed on your thighs,
Maybe bones facing up or facing down.
But allow yourself to find your hands fully at rest.
Feel welcome if you want to have your hands resting one on top of the other.
It's totally fine.
Just allow yourself to find the hands fully relaxed.
You might feel that the hands or fingers might bring some movement or playing with each other.
Then separate the hands.
Gently bring your chin close to your chest.
Soften your gaze so you can close your eyes.
And today we're going to start practicing once again breath awareness with expansion more into the awareness of the breath through the body.
Finding the whole body breathing.
And when you're ready,
Let's begin.
Allow yourself to bring your awareness to your breath,
Whether it's at the tip of the nose.
Or maybe the experience of breathing through the body,
Whether it's from the belly or the chest.
Whatever is your point of attention for this practice,
It should be a point of attention that it can be clear,
That it can be enough for you that you don't need to deliberate if it's there or not.
And gently start noticing just the breath.
And by this,
Just notice the air coming in and out,
Whether it's with easiness or maybe not.
And whatever is happening right now on your body is totally okay.
Whether there is discomfort,
Pain,
Or maybe just aging.
Today,
This is the body that we woke up with the mind that we woke up with the feelings.
And just as any other day,
Things changes.
Maybe breath can change.
Just observe that.
Continue noticing your breath for a couple of rounds of breath.
And there is no need for elaborating the breath.
You don't need to take full breaths in.
Just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And just notice your breath fully at ease,
The natural breath.
And gently,
We're going to start expanding that awareness from the point of attention.
Whether you have it on your belly,
On your chest.
Just notice that this point,
Almost like a light,
Is spreading towards the rest of your body.
If you're having your attention at the tip of the nose,
You're just gently,
You're going to start moving that awareness downwards.
Like a river is going to its natural journey towards the sea,
Starting from the mountain,
The top of the mountain.
And just finding its way and its own pace to the sea.
And allow yourself to just notice.
There is no need for labeling,
There is no need for judging or changing things just as they are.
And maybe these can bring some sensations,
Feelings,
Reactions.
Just notice that and let them go.
You can always let them go through the next breath.
And if you find yourself distracted,
Thinking,
Wondering,
Just come back to your breath.
Whether it can be at the tip of the nose,
For a fast place where you can start from a small point,
Fully directed.
Just the sensation that it can bring easeness to you,
As it can be the relaxation of the body.
Whatever you decide.
Just find that the intention of the practice is to bring easeness and full awareness.
Find yourself resting in your breath and resting in your awareness.
If at any moment you find yourself that maybe you're starting falling asleep,
Or with some torpor,
Very relaxed,
Maybe even dropping the head for a couple of times,
You can just gently raise the gaze,
Even with the eyes open,
Or you can start just breathing with a little bit more strength,
Like almost adding some sound into your breath,
Especially from the tip of your nose.
And continue practicing in silence.
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I will remind you if at any moment you find yourself distracted,
Thinking,
Wondering,
Just come back to your breath.
Just starting back to scratch.
Just notice your breath.
And once you find yourself ready,
You can again start expanding that awareness towards the rest of your body.
If you find yourself that you have sustained clearly the awareness in your body,
You can start expanding that awareness towards the sensation that is happening around in the space that you are.
Notice through the sensations of your body.
Is there any reaction?
Is there any feeling,
The perception that you might be receiving?
Just notice.
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Gently,
We're going to start bringing the awareness that you have around your space,
Bring it inwards towards your body.
Once again,
Focusing on the sensations of your body.
Or just directly on the sensations of your breath.
And start noticing the breath that is going out from your body,
That is being released.
Maybe you can start noticing the energy,
The sensations,
The temperature,
Just irradiating from your body.
And take a moment for noticing what is the normal or the regular energy that you radiate from your body.
Sometimes it can be stress.
Maybe people find themselves at ease and your presence.
And whatever it comes to your mind,
Just remember that you can always start from scratch.
Just allow yourself to just start with your breath,
Finding easiness in your body,
And the rest easily will come,
Easily will flow.
And continue in silence,
Noticing,
Observing,
And sustaining that concentration.
Gently,
You're going to start adding,
Moving into your body.
Gently just moving your feet,
Your hands,
Feel welcome to add some warmth by just rubbing with your hands,
Your arms,
Or maybe your legs.
Start adjusting your body if there is any numbness and gently start opening your eyes.
Just coming back.
And as best as possible,
Continuing sustaining that awareness throughout the rest of your day.
Thank you so much for your dedication and your practice.
And may the peace be always with you,
My friend.
