Settling into a nice comfortable position as you make any movements you need to get comfortable being aware of the position you are lying or sitting in as you feel the shape and posture of your body and notice all the points of contact between the back of your body or the base of your body and the surface you are sitting or lying on.
Be aware of the gentle rhythm of your natural breath feeling your breath coming in and going out and feel the movements of your belly with your breath,
The gentle rise of your belly with your inhale and the gentle falling contraction and hugging of your belly with your exhale.
Feel the coolness of the air coming in through your nostrils on your inhale and the slightly warmer air as you exhale through your nose and focusing your awareness on your exhale as your breath is released from your body being aware of your breath as it flows out feeling each exhale as your breath empties out of your body and how each exhale is emptying your body of breath imagine with each exhale that your breath is offering itself to the life around you and bring your attention to your inhale feeling how your body is receiving breath into your body noticing your breath flowing in with each inhale how it is filling your body imagine that with each inhale you are drinking in life with each exhale feel your breath emptying itself offering itself to life and with every inhale the breath feels your body as you drink in energy and life feel the flow of energy between yourself and life around you be with your breath in this offering and this receiving allow yourself to sink into how the movement of your breath gifts you with the knowing of what it is to make an offering to life and then receive from life feeling this constant air and flow sink into reverence of how each and every moment you are offering to and receiving from life cherish this knowing the wisdom of your breath that is always with you as it pulsates between fullness and emptiness as you continue to breathe in like you are receiving a gift from life and exhaling like you are making an offering to life savour each and every breath now gently bringing your awareness to the end of each exhale after your breath has flowed all the way out tune into that gentle suspension that pulse before the breath turns to flow in with your next exhale gently be with that suspension only as much as is comfortable for your body so that at the end of each exhale you feel that space when you are empty and in those moments of feeling that emptiness after the breath has left your body imagine that you are entering that emptiness as a source of all life at the end of the exhale feel how your breath surrenders to quietude spaciousness emptiness and connected to vastness sitting your awareness in the moments of the end of the exhale where the breath is suspended in the fertile spaciousness that is the source of breath as you gently continue to be aware of that space at the end of every exhale the source of all life in that place of emptiness gently now focusing your awareness on the in breath feeling how the inhale breathes in nourishing energy and imagine that just as the in breath turns to exhale out there is a flash of pure joy feel how at the end of each inhale life is renewed be with the end of the inhale feel how it is filled with the song of the breath and notice the moment when you are simply holding the tender mystery sinking deeper into the awareness of the inhalation sustaining life and being with how the outgoing breath purifies life be with these two poles and how the inhale and exhale continues on unceasingly and in between them is every delight you could desire feel these turning points where the rhythms of life transform into each other stay with your awareness of breath as you now breathe in your own natural rhythm letting go of any holding and any contempt to control the breath breathe in a way that is most natural for you and savour each and every breath cherish your breath relish in all the delight and wisdom it gives you feeling how your breath now flows spontaneously of its own will flowing in as a nectar of the gods this nectar is here with every breath every desire every transition as you continue to cherish each breath giving gratitude for breath and in each turning our breath to in breath into our breath and savour the movement of breath let yourself fill up with life take in the abundance drink in this nectar know this ambrosia that is available to you everywhere for the universe is made out of it and allow the experience of fulfillment gently allowing your breath now to become a little deeper and a little noisier so that you're hearing the sound of your breath entering and leaving your body listen to the sound of your breath and feel the movements of your body with each inhalation and exhalation sensing now that every inhale is a waking breath and you're breathing vitality and strength to your body so that with every inhalation you feel your body returning more and more to a waking state full of energy and life begin to make tiny movements touch the tip of each of your fingers in turn with the tip of your thumb stretch out the fingers and wriggle them wriggle your toes and in your mind's eye bringing awareness back to the space that you're in as you remember all that was around you and then when you're ready gently blinking open your eyes and allowing your eyes to gaze around you drinking in textures color shapes and as you continue to breathe in those waking breaths noticing what is around you as your eyes gaze around this space when you're ready coming to stretch and release through the muscles of your arms and your legs as you get ready now to be wide awake as we come to the end of this meditation
