Come to sitting or lying down on a mat.
Settling into your position.
And then coming to stillness.
Notice your body becoming still.
And as you do so,
Notice what sensations are present in your body right now.
Do you notice any tingling?
Maybe vibrating?
Can you feel your heart beating?
Can you feel your heart beating?
So scan through your body and notice all the sensations that are there right now.
So rather than thinking about the body,
Dropping into the body and sensing it.
Thinking about the body,
Dropping into the body and sensing it.
And then bring your awareness to your breath.
Follow your breath.
Pay a hundred percent attention to your breath.
Feel how the in-breath is moving into your nostrils,
Down your throat,
Filling your lungs and belly.
And how the out-breath is moving out of your body again.
Watch your breath as attentive as a cat watches a mouse when she's trying to catch it.
Being aware of each little movement of your breath.
Not losing sight of your breath,
Just like an attentive cat.
And as you observe your breath,
Also notice the little gaps in between your breath.
The little gap when the in-breath turns into an out-breath.
The little gap when the out-breath turns back into an in-breath.
Can you be really curious about this little gap,
Swimming into this gap?
And when your attention wanders,
Maybe into thoughts about the breath,
Thoughts about a relationship,
Thoughts about work,
And recognize that your attention has wandered off and then gently come back to your breath,
Following your breath.
Cat follows a mouse.
Breathing in and breathing out.
Breathing in and breathing out.
Now for a couple of moments,
Pay a little more attention to your out-breath.
How does your out-breath feel?
Be curious.
Following it from the beginning to the end,
One out-breath at a time.
And now for a couple of moments,
Pay extra attention to your in-breath.
All the way from when your lungs are empty to the end of the in-breath,
When they're filled with air.
One in-breath at a time.
Getting to know your in-breath.
Now expanding your awareness again to include your whole breath.
In-breath,
A little U-turn,
Out-breath,
U-turn,
In-breath,
And so on.
And when your mind wanders into thoughts,
Gently coming back to your breath.
Following your breath.
Now letting go of your breath and bring your awareness to your eyelids.
Sensing your eyelids.
Then whenever you're ready,
Opening up your eyes and coming back.
