Welcome to restful focus.
Begin by coming into a comfortable meditative posture or feel free to lie down on your back.
Take the time to come into your body and welcome all of yourself to the mat or to your seat.
Wherever you are,
Welcome all of yourself.
Take a moment to acknowledge that you're making time for yourself right now and giving yourself a moment to breathe with intention.
As you're beginning to settle into your physical body,
Begin to notice the sounds that are all around you right now.
Your sense of hearing acting like a radar beam,
Searching out sounds all around.
As you notice sounds,
Simply follow them.
Trying not to even identify what the sounds are,
Just watching,
Observing as a conscious witness to sound.
Make the decision now to move inward,
Feeling into the inner space of the body.
As you notice,
You're feeling the sounds that are all around you.
Make the decision now to move inward,
Feeling into the inner space of the body,
And notice the rise and fall of the breath within you.
Simply become curious about the breath,
Following its passage on its way in and out.
Notice how the breath is showing itself to you right now.
Where in the body does it feel most vivid,
Most present?
Stay close to the pulsation of the breath for a few moments.
Gently bring the awareness up to your nostrils.
Before changing anything,
Simply observe and follow the trail of the breath as it flows in through the nostrils,
Fills the throat and lungs,
And then exits lungs,
Throat,
Nostrils.
The breath flows in and watch as the breath flows along the nostrils,
Fills the throat,
Then the lungs,
And then back out,
Lungs,
Throat,
Nostrils.
Noticing if you become involved in the breath,
And see if you can take a step back and simply tether your awareness to the effortless rise and fall.
As you follow with your attention,
The trail of the breath,
Nose,
Throat,
Lungs,
Lungs,
Throat,
Nose,
Continue.
The breath gently flowing,
Your awareness following the trail.
If your mind seems to be pulled away from the practice,
That's totally fine.
Just notice you've drifted and tether back to the felt sensation of the breath,
Nose,
Throat,
Lungs,
Lungs,
Throat,
Nose.
.
Gradually,
You begin to sense that your breath is flowing naturally,
Smoothly,
Easily.
Your awareness rests in the felt sensation of the breath.
The mind held by the sensations of the breath.
Sense the inhalations,
Bringing a sense of nourishment to all layers of your being.
Your exhalation bringing a sense of release.
These sensations of the breath hold the mind,
Giving itself a place to rest.
And allowing you to release any effort.
Join the palms together in front of the heart,
Anjali Mudra,
Bowing the head.
Namaste.
