The first four steps of mindfulness of breathing.
So having found a secluded place,
Establish your posture by coming into your body,
Ensuring your body is upright,
Free from constriction,
Shoulders relaxed,
Arms relaxed,
Comfortable and at ease.
And having established a physical posture,
You're invited to create a direction,
An intention for this practice.
It could be for the sake of oneself and all beings or whatever is suitable for you.
And settle into your body,
Bringing a sense of quietude,
Seclusion,
Seclusion from the hindrances,
Seclusion from worries and concerns,
Roles and responsibilities.
Setting the hindrances aside as best you can for the moment and bringing mindfulness to the fore,
Perhaps nourished by the joy you have at being able to be here now,
Cultivating your mind,
Secluded.
And notice the flavor of mindfulness,
The joy of being present,
Aware.
And you're invited to be aware of your breathing,
Knowing that you are breathing.
Breathing in long,
Let it be long and know that it is long.
Breathing in,
Breathing out.
If it's long,
Know it's long.
If it's short,
Know that it's short.
Bring a clear comprehension,
A clear understanding to the reality of your breathing,
Bringing curiosity,
Inquiry to the nature of your breathing.
Just here now.
And whatever way you access it,
It could be through the whole body,
Your abdomen,
Feeling it in your abdomen or your chest,
At your nose tip.
What's important is just to know you are breathing.
You're invited now just to put mindfulness of breathing into the background,
Into your peripheral awareness,
Be aware that it's there,
And into the foreground,
Bringing the experience of your body.
Feeling your body,
Experiencing your body.
Breathing in,
Breathing out,
Experiencing body.
And perhaps you can scan with awareness from the top of your head,
Right down to the tips of your toes.
Being aware of sensations in your face,
Your head.
Being aware of sensations of the elemental qualities of the body,
Your neck,
Your shoulders.
Being aware of your biceps,
Arms,
Forearms,
Hands.
Breathing in,
Breathing out.
Being aware of the body.
Bring awareness to your chest,
Upper back,
Torso in general,
Abdomen,
Lower back.
Perhaps noticing the movement of the breathing.
Knowing wind element.
Being aware of sensations in your buttocks as they're resting on the cushion or the chair.
Knowing earth element.
Hardness and softness.
Being aware of the sensations in your thighs,
Hips,
Groin,
Knee,
Knees,
Calves,
Feet.
Being aware of sensations in your body,
Being aware of your body.
Perhaps you're noticing how naturally there's a release of tension.
Breathing in,
Breathing out.
Releasing tension.
Calming bodily activity.
Relaxing.
Breathing in,
Perhaps you can begin at the top of your head.
Relaxing your face,
Your head.
Breathing in,
Breathing out.
Feeling the weight of your shoulders as gravity pulls them towards the ground,
Towards the earth.
Relaxing.
Letting go of tension.
Breathing in,
Breathing out.
Releasing tension in your arms,
Your hands.
Just letting go.
Letting go.
Savoring this beautiful pleasure of relaxation.
Letting the torso move with the breath.
And noticing on the out breath perhaps a complete release.
A deep relaxation.
Buttocks,
Groin,
Thighs.
Release,
Relax.
Calves,
Feet.
Breathing in,
Breathing out.
Deep relaxation.
Beautiful relaxation.
Letting go.
Being present.
Breathing in,
Breathing out.
Releasing tension.
Calming bodily activity.
