Mindfulness of breath and body So just begin the practice by settling into your meditation posture Let your feet and your legs drop down towards the ground and let the energy rise up your spine and let your shoulders relax and now bring your attention down into your belly and allow the walls of your belly to soften and start to feel the rise and fall of the belly with the breath and when your mind wanders just come back to your breath and come back to your body and now start to bring your awareness up to your chest notice how as you breathe in the chest lifts and expands and as you breathe out it contracts and notice that movement of the breath through your chest now bring your awareness to the part of the body where you first feel the touch of the breath it could be your nostrils,
Your lips or the back of the throat and rest your awareness at that point and feel the breath moving in and out past that point of the body and you feel that constant changing sensation and just allowing your face to relax,
Let your cheeks soften relax your mouth and your jaw and the muscles around your eyes take your awareness down your throat,
Let your throat soften,
The size of your neck and bring your awareness into your shoulders and notice if you're holding on through your shoulders you can just release them with your breath as you breathe out and let that release travel down your arms and into your hands and let your hands be soft and open and feel down into your hands,
The palms of your hands,
Your fingertips,
Thumbs and then bringing your awareness to your chest letting your chest relax and open and again notice any holding on in the chest,
Any tightness and just notice how the chest moves with the breath and bringing the awareness down into the belly and feeling the breath in your belly and have a sense of the whole torso now broadening your awareness out through the upper body and just noticing how the breath moves your body,
Feeling a lift and an opening as you breathe in and a gentle contracting,
Dropping,
A releasing as you breathe out and just let the whole body be breathed let your awareness be broad,
Open,
Vibrant and then coming back to the breath and beginning to let go of the practice and bringing the meditation to a close
