Settling into a comfortable position either on a cushion or a chair or perhaps laying down getting yourself comfortable and allowing the eyes to close or finding a place to hold your gaze if you'd like to keep your eyes open a soft gaze and focus either on the ground or on the ceiling above if you're laying down relaxing into your position and taking a moment to notice your breath notice your breath expanding your lungs and contracting noticing the air coming in past your nostrils down your throat expanding into your chest and flowing back outward again allowing your breath to be exactly as it is without needing to change it in any way just noticing inward and outward outward noticing your body relaxing into your posture moving down towards the shoulder blades allowing your jaw to relax allowing your eyes to relax taking your posture in a relaxed yet alert way bringing our focus back to the breath inward and outward gently riding the waves taking a moment now to notice where the sensation of your breath is the strongest for you perhaps it's at the nostrils a cool feeling as the air passes perhaps at the back of the throat maybe you find it easiest to notice the breath as it expands your ribcage and contracts or you can even put your hand gently on your belly to feel the rise and the fall choosing one point of focus for the next little while and again noticing your breath just as it is without needing to change it in any way and when you notice your mind begin to wander as minds do gently and firmly bringing your attention back to your point of focus on your breath perhaps there are sensations in other parts of your body that are calling your attention pressure,
Tingling,
Itching,
Warmth,
Coolness just making note of those sensations and if needed caring for yourself and making a decision to move or adjust and when you're ready bringing your focus back to your breath riding the waves inward and then moving outward and again as your mind may wander just noting where the mind has gone and gently coming back to the breath and as we prepare to breath And as we prepare to bring this short practice to a close,
Just taking a moment now to let your breath recede into the background and moving your attention back into the body,
The point of contact on your mat or the chair,
The cushion or the floor.
Taking a few deep breaths in and out.
Beginning to move your fingers and toes and adjusting the body and moving in whatever way feels good.
And after the sound of the bell you can gently open your eyes to bring this practice to a close.
And then again.
