Take a moment to find a comfortable seat.
See if you can find a position where your hips are higher than your knees.
If you're sitting on a chair,
Place your feet flat on the floor or on something lifted.
If you're sitting on the ground,
Sit on a cushion or a folded blanket.
When you feel ready,
Allow your eyes to close and take a nice deep breath in as you lift your shoulders up to your ears.
As you exhale,
Roll them back and down,
Finding space in your chest.
Take a moment to pause and take a moment to feel your body right here in space.
See if you can feel the crown of your head lengthening up towards ceiling.
And see if it's possible to soften the skin around your eyes.
See if you can soften your jaw and the tongue inside your mouth.
Continue to let your shoulders fall away from your ears and your hands rest lightly on your knees.
And see if it's possible to find a sense of heaviness in your sitting bones.
And as you settle your body,
Become aware of your breath.
Notice if you can feel your breath or if you're not aware of it at all.
If you do feel your breath,
Do you notice it as movement of belly or chest?
Or perhaps you're aware of the flow of air around your nostrils.
Just take a few moments here to simply investigate your breath.
How long is your inhale and how long is your exhale?
Are you aware of a pause between each breath?
Do you have a preference for breathing in or breathing out?
As you continue to notice your breath,
See if you can soften your belly,
Allowing breath to be effortless.
If you notice that you've lost your breath,
See if you can find it again by bringing awareness to the sensations that your breath bring in your body.
A gentle rising and falling of your belly or perhaps the expansion of your rib cage.
And then slowly will you go back in again as you extract the first breath.
And then slowly bring your hands in front of your heart.
Notice for a moment the effects of the simple focus on your breath.
Notice how you feel right now.
