Making yourself comfortable,
Finding a seat,
You could lean against the wall or lying down and using any props to make yourself that little bit more comfortable.
You might initially take in your surrounds,
Noting the light of the room you're in,
The temperature,
The colours and then the invitation to close your eyes or cast your gaze down,
Taking that same sense of observation now to the internal landscape,
Noting within what is there for you through the body,
Through the mind.
Perhaps sensing the connecting points you have of your physical body to the surface underneath,
Noting that connection and the texture underneath your body,
The texture of the surfaces and gaining a sense of being held and grounded with that connection.
Being held by Mother Earth herself,
Nourishing,
Nurturing and supportive.
Harnessing that sense of nurturance,
Perhaps allowing yourself to become a little more comfortable again.
Then without changing the breath,
You'll just notice how the breath is moving,
Perhaps the air at the nostrils,
There might be a sound.
Noting how the body is breathing,
That the lungs are filling up,
Emptying and noticing the rib cage around the lungs,
Perhaps also moving with the breath,
Not just the front but the sides and the back.
As we take our attention to these breaths within,
Perhaps we're able to increase the length of the breath,
Make it feel more complete and whole.
Finding a little more spaciousness on the inhale and little more spaciousness on the exhale.
Perhaps noting now that the belly is involved in the breath.
The inhale,
You're feeling that filling up sensation,
The navel moving away from the spine.
As you exhale,
The navel drawing back to the spine.
Just following those complete breaths all the way to the end of the in,
All the way to the end of the out.
Continue to feel yourself held.
Noticing that lovely rhythm of breath,
Sensing that within that pulse is the feeling of prana,
The idea of prana,
Life force or vitality.
So in this stillness here and now,
Finding and following your breath,
You're gifting your being with this sense of vitality,
Healing and health.
Each breath providing you with a sense of contentment,
Calmness and feeding your spirit.
Maybe taking on the idea with each pulse of the breath that you're connecting in with all other living beings on the planet that breathe and pulse with life.
Feeling yourself connected in sense of belonging through the breath,
Through the pulse of life with all other beings of life.
And resting easy in that sense of belonging and connection.
Continue to note the sense of the surface underneath you,
The textures.
Noticing how the body is breathing and moving with the breath.
Letting yourself relish in each moment,
Each round of breath a gift.
Finding in this time for you here and now.
Just to be.
Taking a few more rounds of your breath.
Notice the thoughts arise as they do.
Just letting them drop away.
Seeing if you can find a sense of detachment from each thought.
And as you follow the breath and allow that spaciousness of the breath,
Perhaps that reflects in more spaciousness of your mind.
And letting the thoughts flow by,
Not needing to entertain or latch on.
The softness around your eyes and the jaw.
Feeling the completeness of each round of breath.
Noticing that lovely pulsation of prana,
Of vitality and life force.
Connecting you in with all other beings breathing on this planet.
Once more that sense of contentment,
Calm and belonging.
You might take a breath in through the nose and then open the lips and gently exhale through the mouth.
Perhaps finding that mouth exhale a few more times.
You might blink the eyes open and notice your surrounds again.
The environment you're in.
Trying to make a little movement,
Stretching as required.
And inviting yourself back into your day or your night.
