Please find a posture in which your body is comfortable and will feel supported for the length of this meditation.
And then if you wish,
Let your eyes gently close,
Partially or fully,
Taking a few slow,
Easy breaths,
Releasing any unnecessary tension in your body.
If you like,
Offering yourself a supportive or soothing touch,
A hand on the heart,
A hug,
Holding one hand with each other,
As a reminder that we're bringing not only awareness but affectionate,
Kind awareness to our experience and to ourselves.
And if you wish,
You can leave your hand there or let it rest any time.
In this meditation,
We will be feeling the breath in our bodies.
However,
Focusing on the breath is uncomfortable for some people.
If you feel that way,
It's perfectly fine to simply return your attention to the sensations of soothing or supportive touch or just feel your entire body swaying gently back and forth as you breathe.
Only if it feels right,
Please begin now to notice the sensation of breathing within your body.
Allowing yourself to feel the body breathe in and then feeling the body breathe out.
Perhaps noticing how your body is nourished on the in-breath and how your body relaxes with the out-breath.
Just letting your body breathe you.
There's nothing you need to do.
Now noticing the rhythm of your breathing,
Breath flowing in and flowing out.
Taking some time to feel,
Feel the rhythm of your breathing.
Letting your body breathe as it wants to breathe.
Inclining your attention toward your breathing as you might toward a beloved child or a dear friend.
Feeling your whole body subtly moving with that breath.
Just like the movement of the sea.
Your mind will naturally wander like a curious child or like a little puppy.
And when that happens,
Just gently returning to the rhythm of your breathing.
Returning to the next in-breath or the next out-breath.
Just coming back.
And if you notice,
There's a sense of you watching your breath.
See if you can let that go.
And just allow yourself to be.
Just to be with the breath.
Just feeling it.
Feeling it in your body.
Allowing your whole body to be internally rocked and gently caressed by your breathing.
Letting the breath to nourish you.
Perhaps feeling the whole body breathing.
Just resting in the breathing.
If you like,
Even giving yourself over to your breathing.
Just breathing.
This body here,
Breathing in and out.
Beautiful.
Becoming the breath.
And now gently releasing your attention to your breathing.
And sitting quietly in your own experience,
Allowing yourself to feel whatever you're feeling.
Giving lots of space to whatever is here.
And allowing yourself to be just as you are.
When you're ready,
Slowly allowing yourself to end this meditation,
Perhaps wiggling your toes,
Fingers,
Perhaps stretching your body.
And whenever you're ready,
If your eyes have been closed,
Opening your eyes.
And noticing the effects of this meditation.
