Welcome.
Find your way into a comfortable seated position.
Preferably to sit up onto a bolster or a blanket,
Elevating your hips higher than your knees.
Align one ankle in front of the other.
Place your palms onto your thighs,
Somewhere between your knees and your hips,
In a way that your elbows relax back by your ribcage.
Settle the legs,
Sitting bones into the earth.
As you lengthen through your side body,
Extend out through the crown of your head.
Gently tuck your chin towards your chest.
As you gaze towards the tip of your nose,
Look down and allow your eyes to soften.
Begin to listen to what you hear.
Notice what it is that you hear.
Outside of your self.
Noises that are close and far away.
Stay aware of what you hear.
As you shift your awareness now to the breath,
Inhale,
Exhale through your nose,
And witness the space,
The pause just before you exhale,
And just before you inhale.
Notice what you hear.
Witness your breath.
The space between the inhale and the exhale.
The pause between.
Let go of any need to control the breath,
Trying to pause the thoughts or tune out of the noise.
Rather listen to the noise.
Let your breath move through you and allow the thoughts to surface and let them go.
Just observe and notice the sounds and the space between your inhale and your exhale.
Thoughts are going to come naturally.
Allow them to come and let them go.
Stay as present as you can with the noises around you and the breath,
The space between the inhale and the exhale.
Namaste.
