Please find a comfortable seated position.
You can cross your legs or not.
You can put a bolster if you need under your sitting bones.
Just try to adjust your body so you can sit relaxed but still with your spine straight.
Make necessary adjustments.
To begin with,
Take one deep inhale through the nose and exhale through your mouth.
Again inhale through the nose and exhale through your mouth.
Just drop the sitting bones down into the floor.
Make them heavy.
Just know that the Mother Earth is always there supporting us.
Then with the next inhale,
See if you can find a little bit more length in your spine.
And extend your neck through the top of your head.
Relax your face.
You can keep your eyes closed.
Or just gently open.
Just relax the corners of your eyes,
Corners of your mouth.
Keep your lips slightly open.
Relax your shoulders,
Your hips,
Your knees.
And with the next inhale,
See if you can find a little bit more space around your heart.
And then slowly shift your awareness into your breath.
Just notice how do you breathe right now.
Are you breathing through the nose,
Through the mouth?
Or maybe it's a combination.
Is your breath fast,
Slow,
Deep or shallow?
Don't try to change or control anything.
Just notice how is my breath today.
And notice where do you feel your breath the most.
Is it in your nose?
In your mouth?
Or maybe it's in the chest or even in the abdomen.
And see what kind of sensations can you feel right now.
Maybe it's coolness or warmth of the breath in the nostrils and your mouth.
Maybe it's a rising and falling of your chest or abdomen.
Just rest your attention in the part of the body where you can feel your breath the most.
Where your breath is most dominant.
And with your mind just follow your inhales and exhales.
And after the few moments you can notice how our mind can easily drift away and get lost by the fantasies,
Daydreaming or some thoughts.
So when that happened,
Notice that moment.
See if you can gently let go of whatever is happening in your mind and continue to observing your inhales and exhales.
Just remember that this is our practice.
So when we realize that we have been lost,
We have been drifted away,
We just want to just notice that moment without any judgment.
And then gently let go and return back to observing the breath.
And when you feel ready you can slowly open your eyes and finish in your own time.
