And before you do anything else,
Just feel your body.
So simply notice that you have a body.
Notice any sensations that are coming from your body and even allow yourself to move again if your body is not where it needs to be.
Notice your shoulders and feel the muscles that are attached to your shoulders relaxing.
And then notice that you're breathing and try not to alter your breath at all.
Just notice that you're breathing.
And maybe that noticing is filling the breath,
Moving in and out through the nose and the mouth.
And maybe that noticing includes feeling the chest or ribs or belly move naturally as you breathe in and out.
And sometimes when we notice our breathing,
We change our breathing and that's okay too.
And then really hone in on just your in breath.
So every time you breathe in,
Say to yourself,
I'm breathing in and follow that breath into your body.
And then really hone in on just your in breath.
So every time you breathe in,
Say to yourself,
I'm breathing in and follow that breath.
And then we'll add to that the out breath.
So when we're breathing in,
We say I'm breathing in and when you breathe out,
Say I'm breathing out.
And in this way,
We notice every breath in and every breath out.
I'm breathing in,
I'm breathing out.
And as we continue to notice the breath moving in and out,
We may begin to notice that there's a spot right at the end of the inhale where the in breath turns into the out breath.
And we could even language that I'm breathing in,
Turn,
I'm breathing out.
And we might notice that the same thing happens at the end of the out breath.
As we breathe out,
There's a turn where the out breath becomes the in breath.
I'm breathing in,
Turn,
I'm breathing out,
Turn.
Spend a moment watching the breath move in and out and watching the places where it turns.
.
.
If the mind wanders,
Bring it back to the breathing in,
Turn,
Breathing out,
Turn.
.
.
.
.
.
.
.
.
And now just like you did at the beginning of this short meditation,
Notice that you're breathing.
Notice the breath moving out,
In and out through the nose and mouth.
Notice how the inner body changes as you breathe in and out.
And now take a purposeful deepened breath in and then let the air move out through your mouth with a sigh.
Take a big breath in.
Breathe out through your mouth.
And one more breath like that,
Breathing in.
And then take a deep breath for a moment and breathe out the mouth.
Good.
And then as you're ready,
Very slowly open your eyes and without moving the body much,
Just notice your body in space.
