Come to a comfortable seat or you can lay down if that's your preference.
Invite yourself to relax.
Your back is straight but not stiff.
Feel the gentle upward pull of the crown of your head with your chin and shoulders relaxed,
Feeling alert yet at ease,
Dignified and calm.
Your eyes can be closed or softly open as suits you.
Feel yourself settle as you bring your attention to your breath.
In this method of soft seeing,
You're not changing your breath in any way.
You're letting it be exactly as it is.
In this recording,
You may hear the subtle sound of the breeze in the trees in the background,
Which might become calming or distracting.
And in your environment,
You might hear noise.
Let any sound distraction be a gentle reminder to kindly turn back towards the breath.
You're letting all of your curiosity and attention be on the sensation of the breath.
So looking from the inside,
Where do you see and feel your breath the most?
At the nose or the chest or the abdomen?
What sensation,
What area is most prevalent?
At the nose,
It might feel whispery at the edge of the nostrils,
Might feel warm or cool as it enters or leaves.
In the chest,
You might feel the expansion and the letting go.
Or at the abdomen,
Movement and pressure.
Let a little half smile come to your mouth to invite ease.
And maybe the internal chant,
Softly seeing,
Softly let your inward gaze rest in that place at the nose or the chest or the abdomen where you feel the most sensation.
Can you see the life cycle of the breath,
The beginning,
The middle,
And the end of the in-breath,
And the beginning,
And the beginning,
The middle,
And the end of the out-breath?
It's okay if your attention is drawn away.
You come back just for this next breath.
And it doesn't matter how many times you come back as you stay soft and not manufacturing or shaping your breath.
Behold the breath start,
Crest,
And recede,
Softly seeing,
Softly seeing.
In this mindful breathing method,
You're just regarding the sensations of the breath,
Noticing if it's shallow or deep,
Smooth or jagged,
At the nose a tingling or vibration,
Warmth or coolness,
The chest or abdomen stretching and releasing.
What sensations can you feel?
Let go of the desire to name the sensation and invite your inner glance to witness it in a restful way as the breath comes to you.
Softly seeing,
Let your attention rest lightly,
Curious about this breath that's happening right now.
Softly seeing,
Release commentary,
Judging,
And analysis,
And give over to the gift of this soft breath,
Viewing it softly,
Internally hushed,
And still,
Softly seeing.
Just this one breath,
Forgive yourself for the inevitable distractions,
Distractions may flutter by,
But you can continue to attend to the breath.
Set your inner eye on softly seeing and feeling this one breath,
No efforting as you endeavor to connect to being a tranquil witness.
Softly seeing,
Curious and attentive,
Stronger thoughts and images that draw you away,
Help you build your capacity for soft seeing.
When you notice you've been gone from the breath,
Gently come back to notice the breath sensation at the nose or the chest or the abdomen,
And use the mental mantra,
Softly seeing,
As you internally smile and return to being in and with this one breath.
Coming back to begin again,
Over and over,
Softly seeing the current breath,
Returning to look at the breath is the practice.
Softly seeing,
Catching the distractions is the magic.
Softly seeing this next breath.
How has the breath and sensation changed?
Have you changed the location you're observing it?
Has the sensation changed?
Has it gotten deeper or lighter,
Almost transparent?
Softly seeing what's happening in your body,
Anticipation,
Neutral or bored.
In anticipation,
It might feel like your body's a bit engaged and yearning forward.
Bored might feel like sleepy or slumping.
Return to your dignified posture,
Calm,
Curious,
And silently watchful.
Settle and let the breath wash over you.
Softly seeing,
Be inquisitive,
Noticing the parts of the inhale and the exhale.
Can you catch the breath as you still just let your breath breathe itself,
Continuing to kindly smile and begin again and again.
Softly seeing,
Softly seeing.
And now you can either gently reawaken or continue to sit.
When you do rise,
Know that you can bring your breath awareness with you throughout your day,
Knowing that at any time you can reconnect to your breath,
To reconnect to yourself,
And to this moment.
May you know your own goodness and let it shine brightly.
