Find a comfortable seated position.
Close your eyes and take a few deep natural breaths.
Allow the shoulders to soften.
Relax your jaw,
Releasing the tongue away from the roof of the mouth and let it rest at the bottom of the mouth.
Soften the temples.
Feel the eyelids become a little heavier.
Notice your sit bones grounding down into the earth and for a few breaths simply allow yourself to observe your natural breathing.
Not trying to change the breath in any way,
Simply witness and allow.
Now bring your attention to the sensation of your breath entering and leaving your nostrils.
Feeling the rush of air as you're breathing in and notice the breath on the exhale,
Releasing,
Creating space for the next deep inhale.
Breathing deeply,
Simply witnessing the breath coming and going and see if you can focus your awareness on the really small shifts in your body.
Noticing the temperature of the air as you breathe in and notice how the air is slightly warmer as you exhale.
On the next breath,
Bring your awareness to the part of the body where you feel the breath most prominently.
Maybe it's in your chest,
Maybe your belly,
Maybe right at the tip of the nose.
Again not changing the breath,
Simply witnessing,
Observing,
Allowing.
Breathing long and deep.
If you notice that your mind is wandering,
Very gently guide it back to observing your breath.
Know that there is nothing to do right now,
There's nowhere to be.
Give yourself permission to find those moments of pure presence.
And as you continue with this practice,
Know that these moments of presence will start to lengthen.
So don't worry about not being able to fully be here.
Breath work,
Just like meditation is a practice and a skill that can be learned.
Taking a few more deep breaths and then very gently bringing your awareness back to your body,
To the present moment.
Connecting to the here and now as you softly open your eyes and return back to the space.
