Before you start this practice,
Sense if it would be helpful to maybe stand up and stretch,
Perhaps doing some gentle movement.
Or maybe adjusting your clothing or the cushion on your chair.
And also the invitation to find a posture that feels good for your body right now.
You might choose to stand up or lay down or sit here where you are or in a different spot.
Remember that over the next five minutes,
If you feel the need to move,
You're welcome to.
You might notice your discomfort for a few breaths and then move mindfully.
As you settle in,
Notice if your shoulders could relax a little bit more or the muscles in your face.
You might find it helpful to take in a couple of big,
Deep breaths,
Filling your lungs,
Feeling your body expand,
And allowing yourself to settle into your seat or feeling your feet on the floor.
And now bring a curious attention to your breathing,
Just to your natural rhythm of breath.
Where can you feel your breath most easily or most pleasantly right now?
You might experience your breath as a gentle rise and fall in your chest or belly.
Or you might notice a subtle cooling at the nostrils as you inhale or a tickling in the back of your throat.
Maybe it feels helpful to place a hand on your belly and feel your hand rise and fall like the waves in the ocean.
Continually bringing your attention back to the place where you can feel your breath right now.
You might find it helpful to experiment with counting your breaths or experiment with a gentle whisper of breathing in,
Breathing out.
Noticing how distraction arises in various forms,
Thoughts,
Sounds,
And how each time we notice this,
We can guide ourselves gently back to our breath.
As Thich Nhat Hanh might say,
I breathe and I know that I am breathing.
Breathing is what is happening.
