Finding space in the body and the mind and first let's focus on our breathing and perhaps for a few moments taking deeper breaths in and longer breaths out our minds will be busy probably and that's okay remembering that we're not trying to push anything away here so we allow the busyness to be there and we refocus with that deeper breath in and a longer breath out taking the time to pause just slowly settling the breathing pattern we're not fighting anything not trying to make anything happen here and all the busyness,
All the thoughts they can remain there in the background it's just part of our experience here and as we begin to become more settled with our breathing we can gradually relax the deepness and the length and just return to something that feels a little more natural something a little easier and with each out breath now as the breath falls away from the body let's bring our attention to that and drop our awareness inside the body down into the chest,
Down into the belly with each out breath so perhaps for some of us we may be able to just release and relax the body with each out breath and with this internal focus we may become aware of any tension any tightness within the body perhaps you can soften relax into these areas of tension or even imagining breathing in and out of these areas allowing that part of the body to loosen to just be there and after a while we can move our awareness to the outside space that we're occupying around us maybe sensing the temperature of the room on our skin or even the clothing around our bodies noticing how we're breathing air in and we're breathing air out into the space around our bodies maybe even imagining that we can breathe in from the whole space around our bodies moving to different body parts to experiment so we can try breathing through our feet through our legs breathing through our torso or our shoulders and bringing that sensation now to the whole body and as we breathe out I wonder if we could visualize that the solidness of our bodies starts to loosen starts to shift a little bit if it was a solid color perhaps start to fade with every out breath so can our bodies in our imagination become more and more transparent on each out breath and noticing the ease in which we can breathe through and into the body as it becomes more transparent more see-through less solid as the body fades away notice how our mind is still here with this meditation we are still conscious we are still here but perhaps not as solid not as occupied within our bodies maybe opening up to the space around us and our consciousness or our awareness can fill this space just taking the time to soak in the experience or to allow a softening of the body our visualization just gradually making our bodies more and more transparent so it's as if we were to look down onto our bodies that we could just see completely through to the chair or to the room and we can allow our awareness just to fill the space around perhaps you can just take a few moments in this silence,
In this quiet to notice how it feels to be less solid to be transparent to allow thoughts to come and go and for body sensations to finally be able to move around in a little more space
