Allowing your awareness to deepen into your breath.
Finding your body comfortable in a comfortable seated position.
Softening as much as possible through each exhale.
Breathing through your face,
Through your jaw.
A gentle wash of softening down through the body.
Bringing awareness into the body,
Into the breath coming in,
The breath coming out.
And allow your awareness now to rest right at your nostrils.
There the breath comes in and out.
Focusing on that sensation that's just right there in your nostrils.
Maybe surrounding your nostrils and your face.
Allowing your face to soften as much as possible as your breath is received in to the nose.
And back out.
Cultivating focus.
Our practice today is simple.
Simply focusing here at the nostrils,
At the breath coming in and out.
Foundational breath,
The foundations of meditation is here in concentration.
And coming right back if you drift away into the mind,
Right back to this focused area.
As the breath comes in and out of the nostrils.
Staying with your breath or bringing yourself back if you've drifted.
Bringing yourself back in the most gentle way through your nourishing breath as a way to purify.
Focusing on this simple,
Simple phenomena of the breath coming in and exiting.
Deepening into your breath a little bit stronger now.
Inviting a deepening of presence through your body.
Deepening your breath,
Watching the flow of breath in through the nostrils and now down into the lungs.
Allowing the lungs to expand and to soften.
Allowing your breath to deepen all the way down into your soft belly.
And from the belly full yogic breath,
Inhaling all the way through the body.
Inhaling as much as possible,
Holding at the top for a moment.
And a soft release back down,
Softening the body as much as possible.
Inhale expanding again into your full yogic breath or full embodied breath.
And a soft release washing down.
And once more.
Inhale expanding fully through the body.
And a soft release washing down.
Bringing awareness now right back up to your nostrils where the breath comes in and out of your body and focusing here for the next one minute.
And a soft release washing down.
And a soft release washing down.
Turning up the corners of your lips and gratitude for your practice.
Sometimes it's the right time to come back to building a foundation.
And if the foundation has yet to be built,
It's so important.
Which is why I'm offering this meditation today.
Thinking about your practice and what your foundation is.
If it's the breath,
If it's focusing on the breath,
Bringing that focus as close to home as possible in this case,
Right?
The entrance and exit of the breath.
If your practice is more of a walking meditation,
Maybe walking the length of eight feet very mindfully step by step connected to the breath.
Looking back to our foundation,
Where is our ground?
Where is your ground?
Inviting that contemplation now to be with you during your day or during your dreams.
Where is your foundation?
What's the state of your foundation?
And use a little more support.
It's always good to come back to it.
See that it's strong.
And in this case that our focus is strong and clear.
When we sit to meditate,
That we have clear focus within the body.
So that if anything arises during our practice or during the practice of our lives,
We have a foundation to come back to.
That we're continually walking with the awareness of our foundation.
Whatever that is for you,
It might be this.
Calm abiding,
Watching the breath enter and exit the body.
Thank you for practicing.
