From this moment on,
I invite you to completely establish your attention in the breath.
If it is possible for you,
Breathe only through your nose.
Simply observe how the breath is in this moment.
Whether the breathing is long or short,
Deep or shallow,
It doesn't matter.
However it may be,
Just observe.
Inhale deeply.
Exhale completely.
And notice how,
As you try to focus the attention on the breath,
Distractions appear,
Maybe in the mind,
Emotions,
In the body or around you.
There is nothing wrong with that.
There is nothing wrong with you.
Let us bring,
Let us carry,
Lovingly,
Our attention to that process of inhaling and exhaling.
And as we try to focus,
It is only normal that distractions appear,
And that is okay.
Your senses are stimulated by what's around you,
Such as sounds,
Smells and more.
And yet,
At this moment,
Choose to lovingly leave aside that experience of the senses and establish your attention in the breath.
Inhale deeply.
Exhale completely.
The body may also offer some distraction,
With pain,
Discomfort,
Itchiness or even a pleasant sensation.
This is normal,
It is okay,
But in this moment,
Gather your attention from that physical experience and lovingly continue observing the breath.
The mind and emotions may also offer information,
Some distraction,
Through thoughts,
Ideas,
Images,
Words,
Judgment or any emotional experience born from that.
And it is okay.
There is nothing wrong with that.
There is nothing wrong with you.
In this moment,
Let us lovingly choose to carry the attention from that mental,
Emotional space into the phenomenon of breathing.
Inhale deeply.
Exhale completely.
Notice,
As you focus in the breath,
How it becomes deeper,
Freer,
Rhythmic and pleasant.
Notice the expansion of the in-breath and the relaxation of the out-breath.
And,
Again,
It is possible that some distraction appears.
And that is okay.
As soon as you realize,
Take the attention back,
Towards the breathing,
Without worry,
Without judgment,
Easy,
With a certain joy.
As if you were saying,
Oh,
I have again become distracted.
Let me carry all of my attention to the breath again.
Let me focus there.
Let me stay there.
I seek shelter in the wonderful,
Natural process of inhaling and exhaling,
Noticing how each deep inhalation allows the body to feel fresh,
Light,
Expanded,
And the full exhalation allows the body to relax more and continue breathing like this,
Seeking the deep,
Expansive inhale and the full,
Liberating exhale.
Inhale deeply.
Exhale completely.
