This will be an awareness of breath practice.
Finding a comfortable seat,
Closing your eyes,
Or lowering your gaze,
And taking one deeper than normal in-breath with an audible exhale to mark the transition into formal practice.
And allowing the breath to return to its natural rhythm.
Briefly calling to mind what brings you to practice today.
And noticing the experience you're having.
What is it like to be you right now?
Now directly experiencing the body breathing.
Tracing each breath from start to finish.
Simply being aware of the raw sensations of breathing.
Resting your attention wherever you feel the breath most easily today.
And now,
And staying here.
.
Now experimenting with the practice of counting breaths.
Softly labeling one after the next inhale.
And two on the exhale.
All the way to ten.
If you reach ten,
Beginning again at one.
And when your mind wanders,
Noticing this opportunity to practice returning your attention to the breath with a small smile.
And beginning again at one with the next breath.
.
.
.
.
.
.
.
As our practice draws to a close,
Taking a moment to acknowledge yourself for having spent this time cultivating greater ease,
Focus,
And concentration.
.
Now taking one deeper than normal in breath.
And with an audible exhale.
Opening your eyes,
Raising your gaze,
And orienting to the room around you.
Thank you for your practice.
Nice work.
