So just allowing yourself to settle into a comfortable position.
You could be sitting or laying down.
Whatever feels really comfortable.
And then just take a moment to really let yourself arrive,
Sensing how your body is feeling today.
Being aware of the room around you.
And then when you feel ready,
Allowing your eyes to be gently closed.
And then just gently bring your attention to your breath.
Just really getting a sense of how your breath is organically moving through your body today.
Noticing the quality of your breathing.
But seeing if you can resist the urge to change your breathing or impose a way of breathing on your body.
And just simply sensing your breath as it is,
As your breath is moving through your body.
Notice where you experience the sensation of your breath the most.
Perhaps it's in your nostrils.
Sensing the flow of air as it moves in and out of your nostrils.
Or perhaps you're sensing your breath in your rib cage as it gently expands and releases with each breath.
Or perhaps you're sensing your breath in your belly and that gentle rise with the inhalation and gentle release with the exhalation.
And really allowing your attention to settle here where you're experiencing your breath most in your body in this particular moment.
Just simply breathing and sensing your breath.
And each time your attention wanders as it inevitably will do,
Just gently guiding it back to the sensation of your breath and where you're experiencing the breath most in your body.
And as you stay with the sensation of your breath,
Perhaps you're noticing a slight movement with each breath.
Almost like a wave of sensation.
So as you inhale,
There's a slight upward sensation and as you exhale,
There's a slight downward sensation.
And if this feels good to you,
Really staying with the sensation of the breath as a wave that moves upwards on your inhalation and moves downwards on your exhalation.
And just staying with that for a few cycles of breath.
And then if you want to take this a little bit further,
See if you can really sense the breath on the front surface of your body.
So there's this wave of sensation of your breath and you're sensing it on the front surface of your body.
The wave of sensation starting at your feet as you inhale up the front surface of your body and exhaling out down the front surface of your body.
Sensing that wave of sensation with each breath on the front surface of your body.
And then seeing if you can move your attention to sense the breath as a wave on the back surface of your body now.
So sensing your breath,
Perhaps originating at the backs of your feet all the way up to the back of your head and exhaling and sensing all the way down the back surface of your body.
Just staying with sensing your breath in the back surface of your body for a few cycles of breath.
And then if it feels good to you,
Doing this with the left side of your body.
So sensing the breath as a wave of sensation moving up and down the left side of your body.
Stay with this for a few cycles of breath.
And then when you're ready,
Moving your attention over to the right side of your body and sensing your breath as a wave moving up and down the right side of your body.
And then if you want to take it another step further,
Sensing the breath as the wave moving up and down both the front and the back surface of your body at the same time.
And then inviting in the left side and the right side of your body at the same time.
So now you're sensing your entire body front and back,
Left and right,
Your entire body as a wave of sensation.
And then savouring this breath for a few more rounds.
And then when you're ready,
Starting to bring your attention back into the room,
Back into your body's physical position in space,
Your eyes gently opening.
Alert,
Yet relaxed.
