Knowing it's important that you're comfortable.
And when you've found this posture,
Taking a deep breath in,
Breathing out,
Releasing,
Melting into this posture of rest.
Noticing if you could be 5 or 10% more comfortable allowing this,
Giving this to yourself.
And we'll find that soothing breath rhythm.
Breathing in long and slow,
Pausing,
And a long,
Slow,
Releasing breath out.
And taking a few of these in your own time.
If the counting serves you,
Then bringing that in now.
Counting 4 as you breathe in,
Pausing for 5,
And 6 as you breathe out,
As you let go.
Releasing this soothing breathing rhythm,
Coming back to your natural rate of rhythm.
And sensing this body on the earth,
Noticing these points of contact,
The pressure,
The body connects with the earth.
And perhaps expanding your awareness to take in the whole of the body.
This body that works so hard every day,
Noticing as it rests here.
And you may like to stay with the body on the earth.
Or if it feels open to you,
You might like to move to the breath.
Perhaps noticing the breath at the nose.
Or if it feels open to you,
Noticing the breath,
The abdomen or the chest.
And you may like to bring in imaginative breathing here.
Connecting with a compassionate breath.
Perhaps imagining that as you breathe in,
You're breathing in a warm,
Kindly breath.
This affectionate breath.
Perhaps imagining that it's a golden light that fills the body.
Or warmth,
Or something else that speaks to you.
Breathing in this kindly,
Compassionate breath.
Allowing this light,
This warmth to fill the body with each breath.
Perhaps as you breathe out,
You let go a little more.
And as you breathe in,
Breathing in this warmth.
This breath which meets you exactly as you are,
That needs you to be no other way.
This breath which nurtures,
Which brings life,
Which brings energy.
Perhaps breathing in one breath for yourself.
And as you breathe out,
Knowing you're sending this breath out into the world.
Breathing in this affectionate breath for yourself.
And breathing out,
Sending out an affectionate breath out into the world.
Perhaps you sense this in the body.
Maybe there's a warmth,
Maybe there's a tingling.
But also perhaps there's nothing at all.
We're all different,
We all experience these things in different ways.
Perhaps you sense this warmth,
This light filling the whole body.
Or perhaps this is more an image,
An imagination in the mind.
An idea,
Taking your time to breathe in this kindly breath that meets you exactly as you are.
And breathing out this kindly breath that meets whoever it comes across,
Just as they are.
And beginning to come towards the end of this practice.
Beginning to release this compassionate,
Affectionate breath.
Knowing it's always here to return to.
This breath,
This ever-present breath,
So we can always connect in with this.
This breath that brings life,
This breath that meets us just as we are.
Releasing this connection,
Perhaps letting go of any imagining.
And once more noticing the body on the earth,
The weight of the body as it touches the ground.
Noticing these points of contact.
