This is a concentration practice using the breath.
Find a posture that allows you to be upright.
Sense that you can rise into the full dignity of your being.
You might imagine that your head floats upward,
Gently lifting the spine,
While also allowing the shoulders to fall down and away from the ears.
Before we begin,
Clarify what it is you are about to do.
You might say it inwardly to yourself or say it out loud.
I'm going to spend ten minutes steadying my attention on the breath.
As you begin,
Allow the eyes to soften and the muscles around the eyes to soften and the brow to be smooth.
You might invite the jaw to soften as well and the tongue to soften at the root.
With your next few exhales,
You might allow the shoulders to soften as well,
Seeing if they might let go just a little bit more.
Bringing the awareness to the belly,
Seeing if you might allow that area to soften some as well.
With these next few in-breaths,
Seeing if you can receive them in a softening belly.
Now widen the awareness and sense this whole body here,
The symphony of sensations in the body.
You might invite the whole body to soften.
You might notice as it does that the sensations grow a little stronger.
You might see if in the midst of all of these body sensations,
The symphony of feelings.
You can notice the sensation of the breath at the very tip of the nose.
You might invite that sensation of the breath as it comes in to the tip of the nose to fill the entire mind and consciousness.
Each breath in,
That sensation at the tip of the nose filling the consciousness.
Softening around that singular sensation of the breath at the tip of the nose.
And you might add a slight smile now.
A gentle widening at the eyes,
Lifting at the corner of the mouth.
Continuing to notice the sensation of the breath entering and leaving the body at the tip of the nose,
Holding it very gently with a smile.
You might notice the mind is drifting or the body slouching.
Then there's low energy and you want to increase the energy in the practice,
Straightening up,
Reaffirming your commitment,
Reminding yourself of what it is you're doing.
If you feel like you're straining or agitated,
You might soften it more.
Smile the shoulders and the belly to unwind a bit.
Maybe lean back an inch or two.
And keeping this steady awareness on the breath.
Relax.
Checking to see where the mind is and inviting it back to this sensation of the breath.
Entering at the tip of the nose and leaving at the tip of the nose.
Allowing these subtle sensations to fill your consciousness.
Allowing the mind to steady itself on the inflow and outflow of the breath.
For these last few minutes there is nothing to think about.
Nowhere to be.
Nothing to do.
Allowing the mind to stay on the inflow and outflow of the breath.
Allowing the mind to stay on the inflow and outflow of the breath.
Allowing the mind to stay on the inflow and outflow of the breath.
