This simple mindfulness practice uses the breath as our anchor point,
Our home base.
It reminds us that the breath is always here for us to return to at any moment of the day.
So when you're ready,
Easing your way into a comfortable seated position,
Notice how your body is supported by the chair or the ground,
The feet resting on the floor,
And the hands effortlessly on your lap,
Allowing your belly to be soft,
Making any adjustments that you might need,
And start to settle into stillness,
And if it feels right,
Gently close down the eyes or turn your gaze inwards,
Taking your attention from the outside of the room to the inside of the room.
Begin to rest your attention on the breath,
And without changing the breath in any way,
Notice you and your breath becoming one.
Become aware of the spaces in between each breath.
Pay attention to the sensations of air entering and leaving your nostrils.
Perhaps the air is cooler on its way in,
And warmer on its way out.
Notice how your chest is filling up and expanding as you breathe in,
And contracting as you breathe out,
Drawing your attention to the belly.
See how it rises and falls with each cycle of breath.
See if you can lengthen and expand on each inhalation and exhalation.
Gently allow the breath to come back to its natural rhythm.
Thoughts may come,
Thoughts may go.
There's no need to follow them or push them away.
Just notice that they are there,
And gently guide your attention to the breath,
Your home base.
If it helps,
Silently say to yourself,
Breathing in,
I know I am breathing in.
And breathing out,
I know I am breathing out.
Now become curious about the breath.
What is it like to take this one,
And this one?
Now try to focus on the qualities of the breath.
Let it come to you naturally.
Is it deep,
Or shallow?
Is it relaxed,
Or restricted?
Is it flowing in one continuous cycle?
You've never taken this breath before,
And you will never take it again.
This is simply an experience that we are focusing on to be fully present in this moment.
Now let's sit quietly for two minutes to follow the cycle of breath.
The in-breath,
The space at the top,
The out-breath,
And the space at the bottom.
And if you like,
You may place one hand on your heart,
And the other on your belly.
Just notice whatever arises for you,
Welcoming it with curiosity and openness.
Continue to practice on your own for the next two minutes or so.
And when it is time,
I'll call you.
Now begin to drop the focus on the breath.
Start to check in with how you are feeling right now.
Bring some small movements to your fingers and your toes.
And when you are ready,
Gently blink your eyes open and return your attention to the room.
Remember that you can always return to your breath whenever you need to.
