Begin by finding a comfortable position.
You may be seated with your feet on the floor or settle back into cushions.
You may be lying down in your bed or on the floor.
You may wish for your head and neck to be supported by a pillow.
Allow your eyes to close or lower them with a softened gaze.
Draw your attention to your breath.
For now,
Don't try to change it,
Just notice the natural rhythm.
Observe it with gentle curiosity.
With the inhale,
Does the belly or ribcage expand?
Do the shoulders or chest lift?
Does the breath feel deep or shallow?
With the exhale,
Does the belly draw in?
Does the chest fall?
Do you release the tension in your body?
If tension remains,
Where?
There is no judgment attached to these questions.
Simply notice how you exist in your body at this present moment.
When you are ready,
Take a low,
Slow,
Deep breath.
And another.
Breathe in through your nose and out through your nose or mouth.
Allow your breath to once more find its own natural rhythm.
Return your gentle curiosity to the quality of the breath.
Has it changed?
Are you still breathing with your belly or with your chest?
Or has the effort of the inhale and the exhale moved somewhere else in your body?
Invite your full attention to flow with your breath.
Notice the passage of the air as it enters your nostrils and moves down the throat.
Notice the expansion of new air in the lungs.
Notice your body drawing in,
Contracting to push the air upwards and out of your nose or mouth.
Does the inhale feel different to the exhale?
The air may be cool when it first passes into the nostrils.
It may feel warm as you exhale.
As your awareness centers on the movement of your breath,
Allow yourself to turn more deeply inward.
Your attention may be drawn to noises in the room or outside.
Notice your distraction without judgment as you would notice a cloud drifting through the sky.
Then return your attention to the breath.
Don't try to control the breath.
Simply observe it.
Experience each inhale and each exhale.
If your mind wonders,
This is okay.
When you feel the tug of your attention towards thoughts,
Plans or problems,
Turn to it with gentle curiosity.
Observe the thought as neutrally as you can without applying judgment or commentary.
Then practice letting go of the thought.
It does not need your attention right now.
You can always return to it later.
For now,
Bring your attention back to your breath.
This may happen again and again.
Each time,
Gently redirect your focus to an inhale and an exhale.
The breath is always there to anchor you.
You can return to it whenever you become distracted.
As you practice,
You will grow more confident in your ability to detach from thoughts and focus on the experience of the present moment.
Breathe in.
And breathe out.
When you are ready,
Allow your awareness to expand beyond your breath into the rest of your body.
Feel the pressure of your body against the surface supporting you.
Is it soft and yielding or firm and strong?
You might wiggle your fingers and flex your toes.
Expand your awareness outward from your body to sounds and smells.
Open your eyes and look around the room you're in,
Noticing colors and shapes.
For a final time,
Ground yourself in the sensation of your breath.
Breathe in.
Breathe out.
When you leave this practice,
Remember that the breath will always be there to bring you back to the present moment.
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