Begin by finding a comfortable position,
Either sitting on a chair or a cushion on the floor,
Or lying down if you prefer.
Gently closing your eyes.
Taking a moment to check in with how you're feeling right now.
Allowing yourself to let go of any concerns about the past or future for a short while.
Becoming aware of the feeling of the body sitting here.
Noticing the areas of contact that the body makes with the chair or the ground.
The feet resting flat on the ground.
Legs supported by the chair.
Hands resting comfortably on your lap.
Sitting with your back straight but not rigid.
And allowing your belly to be soft.
As you tune into the body,
You may notice areas of tightness,
Often in the shoulders or the neck.
Using each out breath to consciously release and relax in these areas.
As if with each breath,
You experience a melting sensation in the body.
Now bringing awareness to the face.
Allowing the jaw to be soft.
Relaxing the tongue.
Softening the muscles around the eyes and forehead.
Letting your face be like that of a sleeping baby.
Taking a deep breath in and gently letting it go.
And another deep breath in.
And letting it go.
Allowing the breath to flow in and out now in its natural rhythm.
Allowing it to be as it is.
Not trying to control it or change it in any way.
Bringing a curiosity to the sensations of the breath.
As if this is the first time you've experienced it.
Noticing the quality of the breath in this moment.
Is it relaxed or restricted?
Long or short?
And just allowing the breath to be as it is.
Resting your attention on the breath as it flows in and out from moment to moment.
Not thinking about the breath.
But rather feeling the breath wherever it arises in the body.
Perhaps noticing as air moves in and out of the nostrils.
Or feeling the belly as it expands on the in-breath and falls away on the out-breath.
And when you notice your attention has been carried away by thoughts.
Simply letting go of the thoughts and gently directing your attention back to the sensations of the breath in the body.
Staying present to each moment.
Seeing if you can rest the attention on this breath as it flows in and out of the body.
If it helps to focus the attention,
You can count the breath.
At the very end of the in-breath,
You can silently and briefly count one.
Continuing to count the breath in this way up to ten.
When you notice the attention has wandered off the breath.
Bringing an attitude of patience and gentleness towards yourself.
As you gently continue to bring the attention back to the sensations of the breath in the body.
Gently resting your attention on the sensations of the breath as it flows in and out.
Bringing particular attention to the pause that exists following each out-breath.
Noticing as the in-breath effortlessly flows into the body.
Resting in stillness as the breath flows in and out.
And as this meditation comes to a close.
Taking a moment to bring gratitude to yourself for creating space.
Remembering that you can touch base with your breath at any moment.
Taking a pause and bringing mindfulness into your day.
Vision C
