So if it's comfortable,
Close your eyes and feel your body,
Wherever it is in your room.
Maybe notice the connection between your seat and whatever you're sitting on.
And begin to deepen the breath just slightly.
And feel the breath moving up and down the front of your spine and the central channel of your body.
And without too much effort,
As you breathe in,
Notice some of the sensation you might feel in the lower part of your body.
And as you breathe out,
Notice maybe some areas in the upper part of the body where you have an easy time landing your attention.
And then this way we begin to connect the upper and the lower.
And we can stay away with that,
Or we can make it a little more specific.
So that's up to you if you like to follow the breath down to your root.
If that's easy for your mind,
Do that.
And again,
If it's easy for your mind,
You can follow the breath up to the Ajna Chakra right in the midbrain.
So right in between the eyebrows,
The back,
So it's in the middle of your head somewhere.
But more importantly,
All the spaces in between those two points.
So noticing how your attention focuses and wanes as you follow the breath down to the root.
And noticing where your attention is easy and harder as you follow it up back to the Ajna.
And in this way,
We gently coax our awareness all the way up and down the central channel.
So we'll sit for a few moments together,
Playing with this awareness and seeing if we can really notice areas of ease and difficulty in our awareness.
Without any judgment.
Let's take a few deepened breaths in and out as we feel our body and the space we're in.
Bring our palms together in front of our hearts.
Bowing to your own heart.
Namaste.
