Take a few moments to find a comfortable position,
Either sitting or lying down.
Start by taking a few deep breaths,
Bringing your awareness into your body,
Scanning your body from head to toe,
Noticing if there's any areas of tension or tightness,
Maybe in the face or jaw,
In the neck or shoulders and seeing if any of that tension can be released in this moment.
If not just breathing into the tension and just allowing it to be there.
Giving yourself a few moments to notice your body in contact with the chair or the bed or the floor just allowing your body to sink down heavily,
Imagining all the tension draining away and bringing awareness to the breath,
Noticing the air as it moves in and out through the nostrils.
Observing whether it's cooler on the in-breath or the out-breath as you breathe.
Also noticing the gentle rise and fall of your belly as your breath moves in and out,
Allowing yourself a few moments just to follow the breath.
You might notice thoughts arising to distract you and that's okay,
That's normal,
That's natural,
Just noticing,
Acknowledging without judgment.
You might even congratulate yourself for noticing and without judgment gently bring your awareness back again to the breath,
Following the air as it moves in and out through the nostrils or the gentle rise and fall of the belly.
Following the out-breath all the way to the very end,
Noticing at the end of the out-breath if there's a slight pause before the body takes the next in-breath and at the end of every out-breath,
Noticing the stillness in that slight pause,
Noticing that the body will naturally take the next in-breath.
After each pause,
So there's nothing for you to do in this moment,
But just notice the body breathing,
Following the natural rhythm,
Without trying to change the breath in any way,
Just following the gentle rise and fall of the breath,
Resting in the natural rhythm of the body breathing.
Again thoughts might arise to distract you,
Just noticing,
Acknowledging and gently without judgment bringing awareness again back to the breath,
Noticing the air at the nostrils,
Or the belly,
Moment by moment,
Breath by breath,
Following the in and out,
Noticing the body breathing,
Following the gentle rise and fall,
And continuing in this way for as long as feels right for you,
Keeping your eyes closed for as long as feels right for you,
Opening your eyes only when you feel ready.
