Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or look downward just to limit any possible visual distractions.
Just see if you can soften around any areas of physical tightness or tension for you.
Maybe that means dropping your shoulders,
Wiggling your fingers,
Loosening your jaw,
Softening the muscles around the eyes.
Just noticing for a moment where your body touches the ground or the chair.
What does it feel like to have your body on the ground,
Supported?
The weight of gravity pulling you down to whatever it is that you are touching.
We're simply grounding our energy throughout our body,
Bringing awareness to simply what it feels like to be living in this body right now.
Feeling the points of contact and just noticing any energies within the body and inviting a sense of ease and relaxation.
And so today's primary practice will be mindfulness of breathing.
In this,
We simply bring awareness to what it feels like physically to be breathing.
Without any judgement,
Without anything to be good or bad,
Right or wrong.
Just simply being curious about what it feels like to be inhaling,
Exhaling and to have that pause in between the exhale and the inhale.
So with a soft belly and an open mind,
I invite you to inhale through the nose and exhale through the mouth.
Just noticing the pause between the in-breath and the out-breath.
Before then noticing the beginning of the next inhale and exhale.
Just relaxing the body in the process.
Inhaling through the nose and exhaling through the mouth.
Breathing with a sense of ease.
Just following the body's natural rhythm.
Noticing the air as it moves through the nostrils.
And feeling the air as it goes through the mouth.
Noticing what it feels like to have the air move through the nostrils and into the mouth.
You might notice the belly rising and falling with each inhale and each exhale.
Breathing with a sense of ease and curiosity.
Sensing into each breath.
Just feeling the movements,
The temperatures.
Staying with the sensations in each moment.
Maybe a sense of kindness and ease as we breathe in and out.
Just feeling the breath without judging anything to be good or bad or right or wrong.
So just staying with the breath for as long as you'd like.
And then once you are ready to end the practice,
Just simply take one final deep breath in through the nose and out through the mouth.
Before opening your eyes and returning yourself to the room.
