So if you can just get into a comfortable position,
If you're not already,
And take a couple of breaths to allow yourself just to relax into this moment,
Into this space.
Checking in maybe with the muscles of your face,
Your forehead,
Cheeks,
And seeing if they're relaxed.
Checking in with your shoulders and making sure that your shoulders are relaxed away from your ears.
And bringing your attention to your breath.
And finding your breath in the place where it's most apparent to you.
So this could be the tip of your nose as you're breathing in.
Or it could be near your lips.
Perhaps as you feel the breath move through your lips.
It could be in the slight rising and falling of your chest with each breath as your lungs expand and contract.
Or maybe in your diaphragm area below your ribcage.
So feeling this gentle movement of your body as you breathe.
And as you breathe in,
Noticing how this breath nurtures you.
Brings you what you need.
And as you breathe out,
Noticing how the breath relaxes you.
And at some point you'll notice that your mind has wandered.
And of course this is completely natural.
This is what our minds do.
So no need for any judgement or criticism about this,
Like you're not doing it right.
And just notice those thoughts if they come up.
Let them go.
And simply direct your attention back to feeling your breath.
One breath at a time.
And allowing yourself to feel the natural rhythm of your breathing.
Not trying to control it or change it in any way.
Simply allowing yourself to feel the gentle movement that this breath brings to us.
This gentle rocking movement perhaps of your breath.
Allowing this breath to soothe you.
And you can hum this breath.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Just feeling your breath.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Allowing this breath to soothe you and comfort you and rock you.
Just feeling your breath to soothe you and comfort you.
Letting go of any unnecessary or extra effort and allowing your body to breathe you.
Noticing where our attention is right now.
Guiding our attention back to our breath.
Feeling our breath.
No need for any judgment.
Just one breath at a time.
Just this one breath.
And in the last minute or so of this practice,
Allowing this breath to soothe you,
Savoring this breath.
Savoring the feeling of just the movement of this breath in your body.
And whenever you're ready.
You can gently open your eyes if they've been closed.
And come back into this room.
