Start by settling into a comfortable position.
Seated,
Lying down or cross-legged.
Make yourself completely comfortable.
Relax your shoulders,
Your neck.
Relax the muscles in your face and in your jaws.
Allow your eyes to close or keep them open with a softened gaze.
Begin by taking several long,
Slow,
Deep breaths.
Inhaling fully through your nose and exhaling fully through your mouth.
Bring your full attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs and causes your belly to expand.
Observe each and every in-breath with full awareness.
Notice each out-breath as your belly moves in and air moves up through the lungs back up through your mouth.
Invite your full attention to flow with your breath.
Observe the in-breath.
Your belly expands.
Observe the out-breath.
Your belly moves in or down.
As you breathe,
Begin to let go of noises around you.
Don't try to control your breath in any way.
If your mind wanders to thoughts,
Maybe future planning or worrying,
Simply observe the types of thoughts that hook or distract you and notice your mind wandering.
Let the thoughts pass like clouds on the sky and bring your awareness back to your breath.
Practice coming back to the breath with your full attention.
Bring your awareness to the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
You might become distracted by discomfort in the body or thoughts that draw your attention away from the breath.
You may also notice feelings arising,
Perhaps sadness or happiness,
Frustration or contentment.
Simply notice where your mind goes without judging it and just refocus your mind and guide your attention back to your breath.
Breathing in and breathing out.
Follow the air all the way in and all the way out.
While breathing,
Observe the sensation of the air at the tip of your nose.
Feel the temperature while inhaling and the temperature while exhaling.
Feel the sensation while inhaling and the sensation while exhaling.
Simple awareness of all the sensations at the tip of your nose.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body.
The overall sensation of your whole body.
Does it feel any different to at the start of the practice?
If not,
That doesn't matter.
Just notice.
And then beyond your body to the room you are in.
Feel the temperature of the room,
Any sounds you can hear.
Feel the sensations on your skin.
Start to make small movements with your fingers,
With your toes,
With your ankles and wrists.
Slowly bring your awareness back into the present moment.
If you want,
You can gently rub your palms,
Placing your warm palms on your eyes,
On your whole body.
Feeling the warmth of your hands on your whole body.
And whenever you are ready,
Open your eyes and come back fully alert and awake.
