So this practice is designed to Get your mind ready for the next practices By choosing the body scan,
The loving kindness the choiceless awareness All of those practices are depending upon your mind and the ability to connect with your breathing So in this practice gently like you to come back Come back to the subtle awareness of your breath the way you inhale the way the breath flows inside your body and the way it leaves your body The subtle sensations associated with each inhalation and exhalation The way your body knows that you are breathing So gently starting with noticing the way the breath enters your body Through your mouth your nostrils Noticing the temperature Is it sharp or is it smooth The little pause between each inhalation and exhalation following the whole cycle of your breath And then where in the body do you feel the breath the most Your chest your belly or anywhere else As you breathe down just notice again the temperature is it sharp is it smooth Just this breath The place you can rest The place you can trust The place you can always return to Nowhere to go nothing to do nobody to please your body is already taking good care of you As long you are breathing there is more right with you than wrong Breathe in Resting with this experience with each inhalation and exhalation If you get distracted just notice and hold that distraction in your awareness and returning back Using the distraction to remind you And gently moving to your breathing again And again if this is enough for you you can pause here or you can explore more on your own the quality of your breath The quality of your breath You You You You
