Begin by finding a comfortable seat with the back straight but relaxed,
With both feet flat on the floor if you're sitting on a chair,
Or the legs comfortable and relaxed if you're sitting on a cushion,
Allowing the eyes to gently close,
Or softening your gaze down to the floor if that feels right for you.
Checking in for a moment with the sensations of the body,
The sensation of just being,
Noticing any emotions or mood states that might be present in this moment,
And noticing the best you can what your mind is doing,
And letting it all be just as it is,
Allowing yourself to be just as you are.
Touching in for a moment.
And now gently shifting your awareness into the body to notice the sensations of the breath.
The rising of the in-breath.
The falling of the out-breath.
The natural rising and falling of the breath.
Noticing perhaps the place where the feeling of the breath is most prominent.
It might be in the chest,
Or in the belly,
Or in the nostrils.
Not controlling the breath.
Not manipulating the breath in any way.
Trusting the wisdom of your body to just breathe naturally.
Allowing it to be.
Observing rather than controlling or managing the breath.
Observing the natural arising and the natural falling of the breath.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing if your awareness has moved away from the breath.
Noting where it went.
Without judgment.
And simply bringing the attention back to the breath.
Staying with the breath.
And coming back gently to the breath whenever you notice that the attention has wandered.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Perhaps you may notice how the breath feels in the body on the inhale and how it feels on the exhale.
Sensing how the chest lifts and falls away with each breath.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Noticing the presence of the breath in any way.
Exhale,
Observing as best you can the entire cycle of the breath.
The complete inhale from start to finish.
The complete exhale from start to finish.
Exhale,
Observing as best you can the entire cycle of the breath in any way.
Exhale,
Observing as best you can the entire cycle of the breath in any way.
Exhale,
Observing as best you can the entire cycle of the breath in any way.
Exhale,
Observing as best you can the entire cycle of the breath in any way.
Thank you.
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Using the awareness of the breath as your anchor to the present moment.
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