Quite a bit of this video sometime in rotate cause the sound was a bit sore by yourself of making yourself comfortable.
Closing your eyes either fully or partially.
Taking a few deep breaths.
Bringing your awareness to your breathing.
Bringing your awareness to your body as it breathes.
Noticing the movement of your body on the in-breath,
On the out-breath,
On the out-breath.
Bringing a little bit of curiosity to the breath.
Noticing how it actually feels to be breathing in,
To be nourishing your body on the in-breath.
How it feels when you release the out-breath.
It's a soothing quality of the out-breath.
Being curious about the parts of the breath.
How does it feel when you start to breathe in?
How does it feel when your lungs are full?
How does it feel when you start to release out the out-breath?
Bringing your curiosity,
Your interest to all of those parts of your breathing.
Identifying one part of that breathing process that you're particularly interested in.
Making it a part of the breath that feels good in some way.
Maybe it feels good to be filling your lungs,
To be nourishing your body with the in-breath.
Maybe the release,
The relaxation that comes with the out-breath feels particularly good to you.
Maybe that little pause in between the in-breath and the out-breath,
Or between the out-breath and the in-breath.
Maybe that pause,
That moment of stillness feels particularly good to you.
Identifying that part of the breath.
Bringing some extra curiosity to that part of your breathing.
Allow yourself to delight in that part of the breath.
If you can't identify a part of your breath that feels particularly good or delightful,
Maybe there's another part of your experience that feels good right now.
Maybe the act of having your eyes closed feels really good right now.
Maybe sitting still feels good.
Maybe being warm feels good.
So if the breath isn't something you can delight in,
It's okay.
Is there something else?
Finding some delight in part of your experience right now.
Bringing your curiosity to that.
If you notice your mind wandering away from this part of your experience that you're savouring right now,
Very kindly and gently bringing your awareness back.
And make it a very gentle,
Very sweet ushering of your awareness back.
The way you might usher a puppy or a kitten or a child back to where they need to be.
That same level of tenderness,
Of gentleness to yourself as you shepherd your awareness back to your focus.
Noticing how it feels.
Noticing how it feels to be savouring a part of your experience.
To be delighting in a part of your present moment experience.
Now as we're starting to transition out of this little practice,
Releasing your awareness of this part of your breath or part of your present moment experience that you've been savouring,
That you've been focusing on,
Moving your awareness out to your body as a whole.
Becoming aware of the physicality of your body,
The pressure of your bottom on the cushion,
Legs on the blanket,
Your clothes hanging on your back.
Starting to move your fingers and your toes,
Get in touch with movement in your body,
Your wrists,
Your ankles.
You're ready gently opening your eyes,
Taking your time.
You might like to have a little stretch,
A sip of your drink if you
