Hello.
Take a moment to settle in,
Making yourself comfortable.
When you're ready,
Gently closing your eyes or gazing them downward.
Allowing your body to be still.
Taking a moment to acknowledge your commitment to this practice.
Noticing any sensations,
Whether of comfort or discomfort.
Shifting the attention to the breath.
Taking a long,
Deep breath in through the nose and a slow exhale.
Settling into a few more rounds of deeper than normal breathing.
Letting the breath now flow naturally without any control.
Inviting your full attention on the flow of the breath.
Observing it in each present moment.
When you find your mind wandering,
Simply bringing it back to noticing the inhale and the exhale.
Not fighting or judging yourself when you notice the mind wandering.
Noticing and then gently returning your attention back to the cycle of the breath.
As you watch the physical sensations of the breath,
You may notice the air's touch.
Perhaps you notice it at the tip of the nose or as the air flows through the nostrils.
How long does that sensation last?
Bringing a sense of gentle curiosity to the practice.
To the observation of the sensations of the breath in each present moment.
You may notice other sensations.
You may notice how these sensations change from moment to moment.
Coming and going.
Just like your thoughts and your emotions.
Observing where you experience these sensations.
Again without judgment.
Noticing what is.
Noticing how long they last.
While you're being present with the body,
Being present with the breath,
You may find yourself noticing multiple sensations at one time.
I invite you to pay attention to the more subtle sensations.
Allowing you to fine-tune your focus and your concentration.
And now letting go of the singular focus on the breath.
As we close this meditation,
Opening your awareness to your surroundings.
Allowing the body to stretch.
And when you're ready,
Opening the eyes.
