Finding a comfortable seat,
Allowing your back to be tall and straight,
However not stiff and just place your hands down in your lap or on your legs,
Allowing the eyes to softly close.
You may just gaze at the floor or gaze at the back of the eyelids.
Starting to notice your breath as it flows in and out of the nose.
Feeling that tingle,
That sensation across the nostrils.
Noticing the abdomen expand and the abdomen fall with each and every breath.
From here notice your body sitting,
The parts of your body that touch a surface beneath it,
A chair or the floor.
Noticing where the body rests,
Where the weight lies.
Even noticing the sensation,
The warmth or coolness in your hands and your feet.
Noticing all the parts of your body that touch the ground or the chair beneath you.
From here shift the awareness to your thoughts.
Letting them pass,
Almost with a gentle curiosity,
Almost as if the thoughts are flowing past like leaves floating down a stream,
Like clouds floating in the sky.
Noticing one thought,
Enter your consciousness,
Remain for a moment and then float away from your consciousness.
From here take a moment to notice any emotion that may be present.
This emotion may be pleasant or unpleasant or neutral.
Notice this emotion allowing it to be there,
Perhaps there's no emotion.
Allowing that emotion to have some space,
Allowing it to move or change,
Allowing it to intensify or dissipate.
Just notice what happens.
Finally bring your attention back to the breath,
Perhaps to the abdomen,
Noticing the abdomen move and the breath expand to the entirety of your body.
The breath air expands to the feet,
To the arms,
To the crown of the head throughout the whole body.
From here just drop your chin to your chest,
Begin to blink open the eyes,
Ending this short three minute breathing space practice.
