Much of our modern way of living,
We tend to forget that we are breathing.
The body is always breathing and the breath is constantly moving.
So the breath is a constant you can return to anytime you need a little recentering.
So what matters right now is only body,
Breath and mind.
And in this practice,
You will gently find and feel the breath in the body.
You will take a position.
Rest your attention on the breath and when you notice that you're thinking,
Your mind is wandering off.
Let go and come back.
There is nothing to figure out.
There are no problems to solve.
There is nothing special you need to do.
Just constantly return to your direct experience of the body breathing.
We will begin by finding a comfortable position.
You might sit with your legs crossed loosely in front of you or with your feet flat on the floor.
Either on a cushion or a chair.
Take a moment to feel the surface beneath you.
Allowing yourself to feel grounded.
And steady.
From the waist down.
And from the waist up,
Let there be a sense of lightness,
Open and receptive.
Gently rest your hands on your legs.
Allow your spine to rise into a natural dignified posture.
And as you settle in,
Begin to soften the belly.
And once it feels relaxed,
See if you can let it soften just a little more.
Let the shoulders drop.
Release any tension they might be holding.
And now bring some attention to the face.
Keep the mouth closed but allow the lips and teeth to rest slightly apart so the jaw can soften.
Let the muscles of the face relax.
Especially the space between the eyes.
Allow yourself to arrive here.
Relax.
And at the same time,
Gently alert.
And when you feel ready,
You can close the eyes,
Or if you have already closed your eyes,
Leave them closed.
Or if you prefer to keep them open,
Allow your gaze to rest softly on a single point,
Perhaps the floor,
A meter or two in front of you,
And let the eyes settle there,
Relaxed and at ease,
Minimizing distractions.
And now I invite you to bring your attention to the breath.
Without trying to change the breath in any way.
Notice how effortlessly it flows into and out.
And out of your body.
Can you feel in the natural rising?
And falling.
Of the belly.
Extending with every in-breath and deflating with every out-breath.
Can you sense the rising and falling of their chest?
As you inhale,
Tune into the expansion of the lungs and the rising of the chest.
And as you exhale,
Feel the contraction and movement.
Can you feel the air coming in and out of your nose?
The feeling of the breath may be more subtle here.
You may notice a slight tickle at the tip of the nose as you breathe in.
You may notice the breath is slightly warmer on the way out.
Rest your awareness on the body breathing in one of these three spots.
And if you notice that your mind has wandered off,
Perhaps through thoughts of the past,
The future,
Worries or doubts.
Congratulations!
This is a moment of mindfulness.
You just have become aware that your mind has wandered.
So when you notice that,
You can label that moment.
Slightly thinking.
Thinking and then let go.
Bringing your attention gently back to your breath in the foreground.
Continue to observe the breath for a little longer.
Feeling.
Into the natural rising and falling.
Of the belly.
The expansion and contraction of the lungs.
How the air enters and leaves through your nostrils.
And then expand your awareness to encompass the entire physical body.
Notice what parts of the entire body move in tandem with the breath.
Watch your breath move throughout the body.
Take one last deep breath in.
And a slow breath out.
Before gently shifting your attention to the floor or the surface beneath you.
Grounding yourself into the physical world.
Before slowly opening your eyes.
