Sit in a comfortable position with a nice long spine,
Knees dropping down lower than the hips,
But the body is relaxed.
Take a deep breath in through the nose and a cleansing exhale out the mouth.
Then begin some deep breathing in and out through the nose,
Starting to feel a slight compression of the air at the back of the throat and slowing down the breath as it comes out.
Inhale deeply,
Exhale fully.
Two more times,
Inhale.
Long exhale.
Exhale.
And then allow your breathing to settle into its natural state.
Begin to observe your natural breath.
Become aware of the breath as it's coming in through the nose.
Feel the sensation of your breath as it first touches your body coming in.
You might feel this breath coming in through one or both nostrils.
You might feel a slight tickling sensation on the nose as the breath comes in.
Bring your awareness to where you feel your breath first entering the body.
Every time you inhale,
Notice where the breath is touching.
Whatever thoughts come in,
Let them travel in front of your mental screen and then let them go.
Go back to observing your inhale and noticing where you feel the breath entering the body,
One or both nostrils.
If a thought comes into your mind,
Don't judge yourself or criticise,
But also don't allow yourself to run away with that thought.
And simply go back to gently noticing the inhale,
The sensation of the inhale.
Begin to notice now where your breath leaves your body.
Notice your exhale and notice the sensation of your exhale as it leaves your body.
You might feel a gentle brushing sensation around the nostrils or above the top lip.
Take your awareness to that sensation and only that sensation.
Every time you exhale,
Notice what is the sensation you feel as you exhale.
Do you feel warmth or cool?
You might just feel the air on your skin.
You could feel a vague tickling sensation on the top lip.
Whatever sensation you feel,
Focus on that and be aware of that.
Every time you exhale,
Notice how that feels.
Watch the thoughts come in and go.
Without them disturbing you.
No judgement.
Begin to notice both the inhale and the exhale.
Noticing the sensations that arise around both.
So feel where the air first comes into the body and notice that sensation.
Follow the breath up the nose,
Down the throat,
Into the lungs.
Follow the breath out of the lungs,
Up the throat,
Down the nose,
Brushing your nostrils or top lip.
Notice how the breath might be cool and dry coming in.
Be aware of the exhale and perhaps that's now warmer and moist.
Be aware of the incoming breath,
The outgoing breath.
Notice the sensation.
Notice the pace,
The natural pace of the breath.
Be aware of the temperature of the breath.
Notice the texture of the breath.
For this time,
Continually bringing your focus back to your natural inhale,
Your natural exhale.
And feeling the space around it.
Notice where your inhale arrives.
Notice where your exhale leaves.
Without trying to alter it or change it.
Be aware.
Be aware.
Without trying to label it.
Notice your inhale.
Notice your exhale.
Be an observer of any sensations that arise around the inhale and the exhale.
Incoming breath.
Outgoing breath.
Be aware.
Be aware.
Be aware.
