So settling into a comfortable position,
Either sitting or laying down,
And just take a moment to let yourself arrive.
Sensing the room around you,
Sensing your physical body's position in space,
Making any little adjustments you need to so that you can feel really comfortable.
Allowing your eyes to be gently closed or open.
And then allow your attention to find its way to your breath,
Just simply noting how your breath is moving through your body today.
Perhaps noticing the urge to alter your pattern of breathing,
Or the cognitive evaluation of the quality of your breathing,
And see if you can just simply sense the breath as it is.
Perhaps noticing where you sense the breath most.
Could be your belly,
Or perhaps you're sensing your breath in your chest,
Rib cage,
Or even your nostrils.
And then really allow your attention to settle here,
Where you're sensing your breath most today.
And each time your attention wonders,
As it will,
Just gently guiding it back to the sensation of the breath.
Just simply breathing and sensing.
Perhaps noticing how effortless it is for your body to breathe.
It takes very little effort on your part.
And then perhaps noticing how as you stay with the sensation of the breath,
And where you're experiencing your breath most in your body,
You may start to sense your breath in other parts of your body also.
Just noticing if this is happening for you.
Just simply breathing,
Sensing the breath.
Remembering that each time your attention wonders,
Just gently guiding it back to the breath and the sensation of the breath.
And then perhaps as you continue to stay with the sensation of the breath,
You may start to experience a slight wave sensation.
So as you're inhaling,
There's the sensation of an upward motion.
And as you're exhaling,
There's a sensation of a downward motion.
Sensing the breath almost as this wave of sensation that's flowing through the body with each inhalation and the upward movement and each exhalation and the downward movement.
And if this feels good to you,
Stay with the sensation of the breath as a wave flowing through your body with each cycle of breath.
Or just stay with how you are experiencing the sensation of the breath in your body.
Sending that wave of sensation with each breath.
And perhaps noticing how your experience of sensation can keep expanding to include your entire body as you're breathing.
Your entire body breathing,
The breath as a wave of sensation.
Just simply breathing,
Sensing,
And perhaps noticing the ease in which your body is breathing.
And then as you continue to stay with the sensation of your breath,
Slowly start to bring your attention back into the room,
Back into how your body is sitting or lying down.
So continuing to really sense your breath as you start to bring your attention to also sense your body,
Sensing the room around you,
Keeping your eyes closed for the next few breaths.
But just seeing if you can really expand your attention to sense your body,
The room around you,
Any sounds that are present.
Just allowing your next inhalation to be slightly deeper than your last.
Your eyes opening slowly.
Your attention back in the room.
And then as you continue to stay with the sensation of your breath,
You're going to be able to
