Welcome.
In today's practice,
We'll simply become curious about the breath.
There's nothing to change,
Fix,
Or achieve in this meditation.
Instead,
We'll spend a few minutes getting to know your breath just as it is today.
By observing its natural rhythm with kindness and curiosity.
You may begin to notice areas that feel open.
Areas that feel restricted.
And how your body responds when you simply pay attention.
Find a comfortable position now.
Either seated or lying down.
Allow your hands to rest wherever they feel natural.
And if it feels comfortable,
Gently close your eyes.
Take a slow and easy breath in through your nose now.
And exhale with a soft sigh through your mouth.
And again,
Breathing in.
And breathing out.
And now allow your breath to return to its natural rhythm.
There's no need to control it.
Just simply observe.
Notice where you feel your breath the most.
Perhaps it's at the nostrils.
The chest.
The ribs,
Or the belly.
Without trying to change anything,
Become curious about the movement of your breath.
Is it smooth or choppy?
Deep or shallow.
Fast or slow.
There are no right or wrong answers.
You're simply gathering information.
And now gently explore your inhale.
As you breathe in,
Notice if there are places that expand easily.
And places that seem to resist movement.
Perhaps one side of the ribs moves more than the other.
Maybe your belly stays quiet.
Or your chest does most of the work.
See if you can soften your attention into those quieter places.
Not forcing them to open.
Simply inviting them to participate.
Imagine your breath like a warm light.
Gently reaching every corner of your body.
As you exhale.
Notice if you're able to let go completely.
Or if you're holding on to just a little bit of air.
Again,
Without judgment.
Simply notice.
Take another few natural breaths.
Allowing curiosity to guide you.
Each inhale is an opportunity to explore.
Each exhale is an opportunity to soften.
Your breath is always communicating with you.
The more gently you listen.
The more it begins to reveal.
Take one final slow breath in.
And a long,
Relaxed breath out.
Begin to notice the surface beneath you once again now.
Wiggle your fingers and your toes.
And whenever you're ready,
Gently allow your eyes to open.
Bringing this awareness of your breath with you into the rest of your day.
May you know peace.
