Find a comfortable seat.
Start to be aware of the breath.
Aware of the breath moving in and out of the nose.
Inhaling up both sides of the nose.
Allow these lines of breath to intersect at the point between the eyes.
As you exhale,
Release the breath down both sides of the nose.
Inhaling up both sides to the point between the eyes.
Inhaling down both sides of the nose like a triangle shape.
Take your awareness to the breath at the throat center.
Aware of any sound,
Vibration or sensation here at throat center.
Aware of the expansion of the ribcage as you breathe in,
Creating more space for the lungs to fill.
As you exhale,
Feel the ribcage draw back in towards the spine,
Releasing the whole breath.
Sending the breath deeper down into the navel.
Let the navel expand forwards.
As you exhale,
Feel how the navel draws back.
Take your awareness down to the base of the spine.
Aware of the spaces in the hips and the legs that make contact with the floor.
Aware of the feet,
The ankles,
Any part of the feet and ankles that are touching the ground.
Perhaps the legs,
The feet are providing compression one end to the other.
Aware of perhaps your clothing resting into your skin in addition to the ground or your own body.
Bring your awareness into the shins and the calves.
Any portion of the lower legs that rest on one another,
That rest into the feet or ankles,
Any point that touches the ground.
Take your awareness to the knees.
Any compression where the knees are bent.
If there's a sense of discomfort,
Change the way you're seated.
Bring your awareness to the tops of the legs.
Aware of if your hands or forearms are resting into the tops of the legs.
Feeling in the legs,
The compression or weight of your hands or arms.
Feeling in your hands,
The pressure of the legs.
Take your awareness to the sensation of compression or weight of where the hips rest into the ground.
Aware of the point in the outside of the legs where the pressure changes from the legs resting to the part of the leg that lifts off the floor up towards the knees.
Aware of the spaces that land and the spaces that don't.
Take your awareness into the waist,
The sides of the waist that might expand as you inhale.
And as you exhale,
Feel the sides of the waist draw back in towards the center line of the spine.
Aware of the change in shape and the surface of the torso as you breathe in and out.
Be aware of any movement in the rib cage,
The side seam of the torso.
Feel if the expansion in the torso changes the shape of the shoulders or where they rest.
Be aware of the elbows,
The upper arms as you breathe,
If the pressure of the hands or arms into the legs changes.
Bring your awareness into the tops of the shoulders where the shoulders start to connect to the sides of the neck.
Aware of the neck stacked tall on top of the spine.
Aware of the breath moving at the throat,
If this changes the position of the shoulders or the head at all.
Take your awareness to the jaw.
If there's any unconscious tension still being held here,
Find a small space between the back teeth.
Relaxing the eyes,
The eyebrows.
Make your awareness to the ears.
Awareness to the forehead.
Be aware of the top of the head.
Aware of the point at the very crown of the head.
Take your awareness to the shape of the whole body,
The outline of the surfaces of the body.
Imagine the whole body responsible for the breath.
Tiling to expand all sides,
All surfaces,
Whole body breathing together.
Aware of the shape of the body as it is in this moment.
Tiling to expand all sides as it is in this moment.
Thank you.
Thank you.
Thank you.
Thank you.
Bring your awareness back to the present moment.
Aware of hands resting into the legs.
Aware of any point of contact into the floor.
Start to expand the breath,
Feeling the sides of the body move.
Present and ready to move about the rest of your day.
