Finding yourself in a comfortable position,
Either sitting or lying down.
And just take a moment to let yourself arrive.
Sensing the room around you.
Sensing your physical body's position in space.
And allowing your eyes to be gently closed or open,
Whichever feels best to you today.
And then gently allowing your attention to settle on your breath.
Without imposing a pattern of breathing on yourself.
Rather just simply sensing the breath as it is.
Notice where you sense the breath the most in your body.
Perhaps in your belly,
Your chest,
Your rib cage,
Or even your nostrils.
And allow your attention to settle here,
Wherever you're sensing the breath most in your body.
And each time your attention wonders,
As it will,
Gently guide it back to the sensation of the breath.
And noticing how as you stay with the sensation of the breath,
You may start to sense your breath in other parts of your body also.
You're just simply breathing and sensing the breath.
And bringing your attention back every time it wonders.
And then perhaps you may experience the breath as a wave of sensation.
Flowing through the body,
With each exhalation and each inhalation.
And if this feels good to you,
Stay with the sensation of the breath as a wave.
Or just stay with however you are experiencing the breath as sensation in your body.
Again,
Gently acknowledging every time your attention gets pulled.
And then gently returning it to the breath.
Just simply breathing and sensing the breath.
Noticing if your experience of the breath is different now than when we began.
Not analyzing or judging,
Just simply noticing how you experience the sensation of your breath.
And then gently allowing your attention to expand,
To sense your body,
The room around you.
Your eyes opening.
