Make yourself comfortable.
Make any adjustments to any parts of the body that need to be made to bring yourself into a comfortable state so you can relax.
Ready.
Start to follow the breath into and out of the body.
If you have any thoughts that move through your mind,
Go on their way as you bring your focus and attention back to your breath,
Paying particular attention to the in-breath,
Noticing whether it is smooth,
Whether it feels natural,
Whether it feels relaxed,
Whether there is hesitation.
Notice the quality of the breath.
Does it feel full?
Do you feel like you are willing to take in the abundance that life presents to you?
Notice the temperature of the breath.
Notice the breath inside the nostrils,
Even the flow of breath upon the nostrils themselves,
The breath in the sinuses.
Stay with this noticing,
And should your thoughts arise,
As you bring your attention back to your breath,
Adjust the exhale.
Notice if you are trying to control the exhale.
Notice if it feels smooth.
Do you feel that you are complete with each exhale?
Bring your attention further,
And should the thoughts arise,
Just simply let them go along their way,
And bring your focus and attention back to the exhale.
Notice the temperature of the exhale,
Of air through the sinuses.
Notice what it feels like.
When you are ready,
Begin to bring your focus and attention back to the body.
Become aware of your fingers and your toes.
Start to move them,
Wiggle them,
As you are beginning to come back into full consciousness and full awareness.
Ready to open your eyes with a big deep breath.
