I invite you to find a comfortable seated standing or laying position.
Your eyes can be opened or closed.
Allow your awareness of your surroundings and your environment to fade away.
Bring into sharper focus the breath.
Notice the length of the inhale.
Exhale.
Notice the length of the exhale.
Explore the spaces in between the inhale and exhale.
And between the exhale and inhale.
And between the exhale and inhale.
One method for settling the body and mind is to settle the breath.
Exhale.
Harness the power of the breath.
Exhale.
I invite you to observe the four parts of the breath.
Inhale.
Pause.
Exhale.
Pause.
Allow the breath to suspend.
So between the exhale and the inhale and between the inhale and exhale,
Rather than holding your breath,
Allow it to suspend.
Allow the breath to dangle in midair.
Observe the breath hanging there.
Exhale.
It's not necessary to change anything at this point.
Simply notice.
Exhale.
Exhale.
Practice this for one minute and then we'll come back together.
Exhale.
Exhale.
I invite you to bring your awareness back to this moment in three,
Two,
One.
Go ahead and complete the breath cycle.
Release control of the breath and resume allowing the breath to be in control.
Exhale.
This is a practice you can come back to at any time throughout the day.
Simply notice.
Inhale.
Pause.
Exhale.
Pause.
Simply notice.
Inhale.
Pause.
Exhale.
