Find a comfortable seat,
Placing your hands in a comfortable position so there's no strain on your shoulders and closing your eyes.
Feeling the inhale and exhale at the tip of the nostrils.
Feeling the air flow in and out.
Observing non-judgmentally the difference of the quality of the breath on the nostrils on the inhale and exhale.
Feeling the breath now travelling through the face,
Down the throat and expanding the lungs on the inhale and on an exhale the lungs compressing and the air travelling back up through the throat and out through the nose.
Seeing if you can track the inhale from the nostrils into the lungs and then from the lungs up and out through the nostrils.
Can you notice the air in the left and the right nostrils and lungs?
And being curious about the start and end of the inhale and exhale and observing whether there's any poses between the inhale and exhale or exhale and inhale.
Just opening with curiosity about each breath.
And noticing now the whole breathing,
Holding it all in your gentle awareness and seeing now where else we can feel the breath in the body.
Can you feel the rise and fall of the breath?
And what about the backs of the shoulders?
So the shoulder blades,
Can you feel them moving with the breath?
If you can't feel any movement that's fine,
Just being curious and gently placing your attention in these areas to explore what we can feel.
Moving the attention now down the back and feeling the movement of the spine with the breath.
Can you feel any changes in the spine with the inhale and exhale?
Maybe an expanding and an opening in the inhale,
Like a rocking.
And then into the pelvis area and the lower abdominals,
Noticing any sensations from the breath,
Maybe expanding,
Contracting,
A sense of opening,
A sense of soothing or ease.
Moving up to the chest and just below the chest,
Solar plexus.
Do you feel the breath in this part of the body?
And now holding your whole body in your awareness and just noticing the in and out of the inhale and exhale and wherever your mind is taken to,
To feel the movement of the breath.
Just noticing where you feel it in your own body.
Being open and curious and maybe enjoying the sense of the breath moving in and out of the body.
If the mind wanders,
Gently unhook,
Labelling it as thoughts and returning it to the sensations of the breath in your body.
Where can you feel the breath now?
Are there any pauses?
Feel curiosity towards your own breath.
Keeping the sensations of the breath in your awareness,
Widening it out to feel the whole body.
Being aware of your feet,
Your legs,
Your torso,
Your arms,
Your head and within the body,
The breath moving.
Widening your awareness out to hear any sounds in your environment.
Awareness of your breath,
Your body and your environment and gently opening your eyes.
