Let's begin by just sitting comfortably within the body and notice what it feels like to inhabit this physical body.
And as you close your eyes,
Shifting the gaze inward,
Notice what it feels like to occupy only the space that this physical body is occupying in space.
Bring awareness to the top of the head and allow the scalp to heavily drape over the skull.
Send awareness into the eyelids and notice how they heavily blanket the eyes.
The eyes sink back into the midbrain.
Release tension in the muscles of the jaw,
The tongue,
The place where the skull meets the neck.
Pour your awareness into the muscles of the neck and shoulders.
Give them permission to settle.
Release tension in the heart center of consciousness.
Release the navel center of consciousness.
Let the entire upper body release into the support of the pelvis.
As the pelvis,
The glutes,
And the legs sink deeply into the seat beneath you.
Notice what it feels like to inhabit this space that the body occupies in space.
Surrendered into this seat right here,
This time right now.
Turn awareness now to the touch and the feel of the breath.
Imagine your awareness on the upper lip and notice the touch of the breath there.
Move to the rim of the nostrils and observe the touch and the feel of the breath there.
Walk your awareness backwards into the nasal passages and notice the flow of the breath in and out across the nasal passages.
Walk awareness down into the throat and notice the touch of the inhale and the exhale from there.
Exhale awareness down into the lungs.
Notice the way the body so intelligently expands for the inhalation and relaxes for the exhalation.
Now widen your focus for the whole breath cycle.
Observe the entire inhalation and exhalation just as it is.
The mind moves away from the breath.
Gently guide it back the way you would take a child by the hand and guide them back to their point of concentration.
While focusing on the breath,
Turn your awareness to the state of the mind.
Just noticing,
Observing if it's easy to stay focused on the breath or if the mind is wanting to go in other directions.
Observing without any judgment wherever the mind goes and ever so lovingly guiding it back to the touch and the feel of the inhale and the exhale.
Grab all of the awareness into the breath.
Body being breathed.
Now let go of any efforting.
Just breathe.
Bring awareness back to the touch and the feel of the breath.
Pour your awareness into the physical body where it rests.
Feel into the sensation of the soft,
Relaxed body and the space that it occupies.
Bring awareness to the pores of the skin.
Begin to feel into the external surroundings,
Slowly externalizing your awareness by noticing the temperature of the air,
Any sounds around you.
Without opening your eyes,
Visualize the space that you're in.
Notice any smells.
When you're ready,
Gently blink open the eyes,
Looking down the tip of the nose,
Externalizing.
