Beginning today with finding and extending the breath in the body,
Taking a few deeper breaths and then allowing your body to find its own natural rhythm of breathing.
Perhaps noticing where are you experiencing the breath the most readily in your body today.
Whether it be at the nostrils with cooler air coming in and slightly warmer air sweeping out over the upper lip.
Or you may be noticing your breath the most readily in the chest as the chest rises with each inhale and settles with each exhale.
Or you may be noticing your breath the most readily in the area of the belly as the belly expands with each in-breath and releases with each exhale.
It doesn't matter where in your body you are noticing the breath,
Simply rest your attention there.
Each time the mind wanders,
As it will,
As soon as you notice you have become lost in thinking,
Kindly,
Gently observe this and bring your awareness back to where you are noticing your breath the most easily in your body.
Taking some moments to notice what is here for you now.
You might label this.
You might name this.
No judgment is required.
Just simply note in one or two words what is here.
Take a deep breath here and notice if your body or your breath feels any different since a few moments ago when you first started this practice.
And when you're ready,
You're welcome to come back to the room.
Thank you.
