Begin to find yourself resting into a comfortable position for this breath awareness meditation.
Start by finding a deep breath in and sigh it out of the mouth.
Feeling the sensation of whatever is beneath you and allowing yourself to connect in with that surface just a little more.
Scanning your body for any remaining tension that you can allow to release.
Begin to take your awareness to your breath.
Simply noticing it as it flows in and out of your body.
No need to change the breath,
Just noticing it as it is in this moment.
As you notice your breath,
Check in with how it feels as it gently flows through your body.
Is it an easy flow or is it coming up against some obstacles?
Does it feel light or is it weighed down?
Simply noticing.
Begin to guide your awareness to the sensation of your breath as it flows in and out of your nostrils.
All of your attention,
Your awareness,
Resting on this space.
Perhaps noticing the difference in temperature as your breath passes in through the nostrils and then back out.
If you notice that your mind begins to wander towards thought,
Just draw it back to the sensation of breath as it passes in and out of your nose.
Begin to guide your awareness down towards your throat,
Becoming aware of breath as it passes through the throat and on the exhale.
Gently shifting the attention to this new focus point of breath.
How does the breath feel as it passes through the throat,
On the way in and on the way back out?
Begin to guide your awareness lower down to your chest,
Feeling the subtle rise and fall as your breath passes in and out of your body.
Notice if the shift in awareness creates a shift in the breath,
Gently sensing the chest rise and fall as you breathe.
And if the mind begins to wander,
Simply draw it back to the breath,
Gently beginning to guide your awareness lower down your torso towards your ribs and allowing yourself to rest with the sensation of the expansion of the ribs with the breath in and the gentle contraction with the breath out.
This home for your lungs,
Creating space as you breathe in and supporting the lungs as you breathe out,
Shifting the awareness once more down to your belly,
The space below your belly button as you allow it to soften so your breath can flow all the way down,
The belly expanding like a balloon with each inhale and gently falling back with each exhale.
Rest here with the sensation of your breath flowing deeply into your body.
Notice the shifts in your breathing as you've taken your awareness and your breath lower and lower in your body.
Notice the effects this has had on the rest of your body and how you may be feeling in this moment right here.
Begin to invite in deeper breaths and in a moment as you feel ready,
Begin to blink your eyes open and re-enter the world.
