Begin seated comfortably either on the floor or a chair.
Keep your spine straight but relaxed.
Tuck the chin slightly so that the neck is straight.
Close your eyes.
If this is uncomfortable for you,
Keep the neck straight while lowering the gaze to a spot on the floor in front of you.
We'll start by taking three deep breaths.
Inhale,
Allowing the chest and belly to fill.
Exhale completely,
Noticing that the chest and belly fall back to their natural position.
Inhale deeply.
And exhale completely.
Again,
Inhale deeply.
And exhale completely.
Allow your breath to return to its natural rhythm.
Follow with the breath to feel the rib cage give way.
Inhale to let the chest and belly roll back together allowing Notice the depth of the breath.
Maybe you notice that it's shallow or deep,
But allow it to be what it is.
Just notice.
Take note of the temperature of your breath.
Perhaps you notice coolness passing over your upper lip on the inhale and warmth on the exhale.
Maybe you notice the quality of the temperature inside the nostrils.
Whatever you experience,
Let it be what it is.
Just notice.
Lastly,
We'll notice the breath's texture.
You might notice your inhales and exhales are smooth or choppy.
Or maybe the inhale has a different quality and texture than the exhale.
Remember,
Let the breath be what it is and just notice.
We'll close our meditation by silently accepting the breath.
Expressing gratitude for our breath.
Giving thanks for the inhales and exhales that sustain us every day.
