Settling on a comfortable seat,
Maybe on a chair or sitting on the floor,
Perhaps with your back resting by the wall.
Sit with your back straight,
Head over shoulders and shoulders over your hips.
Close your eyes,
Taking a deep breath in through the nose and as you exhale allow your shoulders to melt with gravity.
Starting from the crown of the head,
Allow a sense of tranquility to descend through the body.
Gently scanning your shoulders,
Your arms and your torso,
Your belly,
Your hips,
Your legs and your feet.
Continue with the spine straight and alert and the rest of the body relaxed.
Bring your awareness to the abdomen,
To the gentle movement of your breath and notice how it expands and contracts in its natural rhythm.
Our mind simply observes the rhythmic movement of air flowing in and out of the body.
The abdomen expands with every inhalation and softens with every exhalation.
Perhaps you notice your mind becoming a little quiet as you observe your breath.
The quieter the breath,
The quieter the mind.
The body is relaxed,
The breath is subtle and the mind is calm.
Maybe you begin to notice a natural pause at the end of your exhalation.
If you don't,
It's okay.
Simply continue observing your body breathing.
If you notice the pause,
Allow it to happen and perhaps rest in that space before taking your next inhalation,
Allowing this pause to develop naturally.
This quiet space of no breath is your doorway into your spirit.
Allow it to be effortless.
Enjoying this intimate moment of effortless awareness,
Being completely present.
Mind,
Body and breath totally present and just being.
Simply observing the expansion and contraction of your abdomen.
If you notice that your mind is time-traveling without judging,
Simply bring your awareness back to your body breathing.
As you inhale,
The belly expands.
As you exhale,
The belly contracts.
Inhaling and exhaling effortlessly.
Simply observing your body breathing.
Little by little,
Bringing back your awareness to your body as you begin to gently deepen both your inhalations and exhalations.
Coming back to your body in space and the space around you.
Slowly lower your chin to your chest and gently open your eyes.
Thank you for practicing in this space.
Have a lovely day.
