Closing your eyes and finding your posture.
Bring your awareness into your present experience.
Notice sounds,
The feelings in the body,
And your overall mental state.
Do a quick body scan and see if there is any tension in the body.
And with the next exhalation,
See if you can release some of that.
Now,
Let's bring your attention to the breath for a few minutes.
Don't try to control the breath.
Simply let it calm and go naturally.
And with the next exhalation,
See if you can release some of that.
And with the next exhalation,
See if you can release some of that.
And with the next exhalation,
See if you can release some of that.
Whenever your mind wanders away,
Gently bring it back to your breath.
And with the next exhalation,
See if you can release some of that.
See if you can zoom in on your inhalation and exhalation.
Can you notice the difference in temperature between the inhalation and the exhalation?
Can you feel the air passing through the nostrils?
Is it passing through one or both nostrils?
Now,
Open your awareness again,
Focusing on sounds around you,
Or your bodily sensations,
Or any fart or emotion that might be coming up to the mind right now.
Can you feel the air passing through your nostrils?
Just observe.
Let them come and go like a cloud passing through the sky.
See if you can simply stay present with them.
Certain sounds,
Thoughts,
Or feelings in the body may feel particularly strong,
Pulling you out from a balanced state of mind.
See if you can notice and observe them without reacting to them.
Can you feel the air passing through your nostrils?
Use your breath as an anchor.
You can always come back to it to find your center in the present moment.
Can you feel the air passing through your nostrils?
Now bring to mind someone you care about deeply.
Connect with your intention to care for this person,
And offer him or her some good wishes.
See if you can bring up some positive emotions within yourself,
And from there,
Try to radiate them towards this person,
Repeating silently,
May you be happy.
May you be safe and well.
Connecting with your intention to care while remaining stable at your center.
May you be free from suffering.
After a few moments of offering these phrases,
Return to your own experience.
Let's take a moment to notice how the mind feels in the present moment.
And now,
Observe how the body feels.
And when you are ready,
You can take a deep breath.
And when you are ready,
You may gently open your eyes.
