Begin to find yourself into a seated position.
Bring a pillow,
Bolster,
Or blanket underneath of your sitting bones.
One ankle in front of the other in a cross-legged position.
Place your palms down onto your thighs just above your kneecaps.
Allow your elbows to be soft by your ribcage.
Draw your gaze towards the tip of your nose.
Look to the earth or allow your eyes to close.
As you take your seat,
Settle your sitting bones down into the earth.
Align your shoulders above your hips.
A slight tuck of your chin as you extend the crown of your head to the sky.
Begin to take your seat,
Heart high and lifted.
Gaze soft or eyes closed as you turn your awareness from the external world to the internal world.
As you settle into your seat,
Turn your awareness inside.
As you draw your awareness to your breath,
Inhale,
Allow your ribcage to expand and lift up into your heart.
And notice as you exhale the heart and the ribcage,
Relax.
Inhale,
Allow the ribcage to expand and allow the chest and the ribcage to soften and settle.
Exhale,
Allow the chest and the ribcage to soften and settle.
Begin to notice what happens in your body as you inhale and as you exhale.
Naturally,
Your mind will wander away.
As soon as you become aware of your thought,
Come back to watch your breath.
Notice what occurs in your belly,
Ribcage and chest as you inhale and exhale.
As you inhale and exhale,
Watch the rhythm of your breathing inside.
Use your breath as an anchor point,
A returning back into yourself each time your mind wanders into thought.
As you inhale and exhale,
Your mind wanders into thought.
Watch your breath.
Inhale,
Expand.
Exhale,
Settle.
Notice the space in your body as you inhale.
Observe what occurs in your body as you exhale.
You witness your breath.
You notice what happens inside as you inhale.
You experience what happens as you exhale.
Without a doubt,
Thoughts will come.
As soon as you notice a thought manifested and your awareness has noticed the thought,
See the thought and come back to watching your breath.
Observe what occurs in your body as you inhale and as you exhale.
As you inhale and exhale.
Naturally,
As we inhale,
The inner body expands.
We create space inside.
And as we exhale,
We empty out and return back to center,
Closer into the self as we release the air out.
Just sit.
Settle into the sitting bones.
Lift through the heart.
Extend through the crown of your head as you sit and observe your breath.
Observe what occurs inside of your body as you witness your breath.
Continue to watch your breath.
As you watch your breath,
Notice that you are the awareness,
The witness of the breath.
You see the inhale.
You notice the experience of the inhale as you watch and observe and feel the experience of your exhale.
We use the breath as an anchor point to return back when the mind creates thoughts.
Exactly what the mind was intended to do was to think.
And as we become aware of the thoughts,
Our awareness is thought.
And we return back to watch the breath and return our way back to presence through the anchor point,
That which is our breath.
Anytime throughout your day you can practice breath awareness by watching your breath.
No matter where you are or what you're doing,
You can watch and experience what occurs inside of you as you breathe.
It's the anchor point that you come back to all day long,
Your breathing.
And any moment you can practice breath awareness meditation by bringing your awareness to the breath and the experience that you observe and feel as you watch and witness yourself breathing.
Sit here with your heart high as long as you need any time to come back to yourself,
To let go of the external world for just a moment and connect back to this inner space within you.
Breath is the life force that resides inside all of the time.
Watch your breath.
Watch your breath as you watch the dishes.
Watch your breath as you drive.
Watch your breath as you fall asleep.
Sit here as long as you need and observe and witness yourself breathing.
And as soon as you notice the thought float through your mind,
Label,
Watch the thought come and allow it to go as you return back into your breath.
Namaste.
