Please come to a comfortable seat with your hips elevated above your knees using a cushion or a pillow.
Check in with the balance point between your left and right cushion,
This bony place at the bottom of your pelvis called the sit bone.
Rock side to side on the left and right sit bone and find a neutral place between the two and then sway forward and back.
Find a neutral place along the edges of those bones,
The bony part of your seat.
If you can't feel the bony part of your seat,
Bring your posture forward until you can and rock from there.
Once you find neutral side to side,
Forward back,
Place your hands either in your lap together,
Left hand in your right,
Thumbs connect,
Or hands relaxed on your thighs.
Notice the balance of your ears over your shoulders and you can just gently rock your head side to side,
Forward back,
Just your head until you find a neutral place.
Bring awareness to your breath at the rise and fall of your belly or your chest.
Notice the natural pace of your breath.
Equaint yourself with witnessing your breath.
Work with no fixing,
No manipulation or control of breath.
As you witness your breath,
Is it full or is it shallow?
Is it quiet or easy to listen for,
Feel for?
Does my voice or any of your thoughts create tightness around your face,
Your hairline or your skull?
Notice any tightness and witness the tightness.
Witness your breath.
Perhaps the tightness will change.
Stay with it until you experience a change and you witness yourself in that experience.
Is there energy or tightness or stress behind your eyes?
In your ear canals,
Sinuses,
In your mouth and your palate?
Feeling and witnessing with your breath.
Sometimes the desire to swallow or take a deeper breath or explore might be tempting.
See if this time can be about bare awareness,
Insight of whatever arises,
Whatever is present that you feel as sensation,
As breath,
As physical shift,
Change,
Movement.
Be inside your body now.
Watch the breath at the belly or chest and any sensation in any part of the body.
Witness the sensation with awareness of your breath.
Witness what you feel in the present with your breath.
Anchors move youriful breath for 20 seconds Gently invite your awareness back to your breath,
Back to the present moment,
Anything that arises with breath.
Notice how we react or respond to ourselves.
What an amazing thing to witness,
How you react or respond to yourself.
So much there.
Notice that as well if it's overcoming your awareness in any way,
Whether it feels pleasant or unpleasant or neutral.
If it's capturing your attention,
Become aware of your breath now and aware of what it's like to come back to the present,
Aware of what it's like to come back to the present and to your breath.
Create small adjustments if there's any aches or pains.
Witness the change in your body if you shift with your breath.
With your awareness,
Witness yourself.
Witness what you do,
What you think,
What the sensations are,
Whatever is in the present.
