Let's take a deep breath and start to become aware of the experience of the body.
Notice the sensations that are always in motion,
So there may be some tensions,
Some tingling or prickling,
Some pressure.
There's always many sensations that don't really have a name,
Just noticing how one appears after another.
This,
Which we call the body,
Is actually an experience which is ever-changing,
With no clear boundaries.
Just watch this experience,
Not adding any labels.
So the mind will automatically add some image and some location.
This is the arm,
This is the foot.
But try not to go there too much,
So nothing needs to be added now.
No conclusions,
No worries.
Now let's more and more become aware of the movements connected to the breath.
The expansion on the in-breath and the sinking on the out-breath.
Abdominal wall rising and falling,
But also the chest,
The sides of the body are moving along.
If this is easier for you,
Then you could also feel this at the nostrils,
Sensation of breath flowing in and out.
Now we call this following the breath.
And you can take this really literally,
Really follow.
Forget yourself,
Let the breath lead.
If it's helpful,
You could add an inner word,
Saying in when the in-breath happens and out when the out-breath happens.
But these words are really following the breath.
The breath is on lead.
So there's nothing to do or to control or to make right.
Only here with the natural flow of in and out.
And notice that not two breaths are experienced in exactly the same way.
Every movement is fresh and unique.
Notice the different stages in even one in-breath.
How it starts,
Swells,
And ends.
And same for the out-breath.
It has a beginning,
A middle,
And an end.
And you don't have to analyze that.
Just notice that living flow.
There's nobody breathing here.
There is only breathing.
There's even nobody following the breath.
There's simply awareness of the breath.
There's simply breath.
The awareness of the breath,
The awareness and the breath are not separate.
So you can stay with this as long as you like.
Even if you get distracted for a while because the thinking arises,
Just notice that.
It is also a natural thing for thought to arise.
But it can be seen and it can be left.
And then again,
Be one with this breathing.
Don't create the thought of a person,
A someone.
There's no need for it.
Only in and out.
This recording is going to end now.
But please stay with your breathing as long as you like.
Don't give up.
Don't be disappointed if you get distracted or if it's not easy.
But follow that breath.
Let it lead you.
And be still.
So that only breathing remains.
