Sitting comfortably now,
Settling with your spine upright and straight and relax into your body.
You can rest your hands on your knees in Gyan or Chin Mudra or rest your hands together in your lap in front of you,
Right or left hand over the top,
Thumbs lightly pressing against each other.
Whatever feels comfortable for you and then settle.
Make any movement that you need to so that you can be comfortable and still and relax.
Invite yourself in to be present,
Silent and still.
Focus on the body steady,
Strong,
Still and quiet.
Allow your awareness to move around the body,
Bringing your awareness to begin with to the crown of the head and focus on the whole of your head and your facial features,
Softening and relaxing.
Relaxing the base of the skull,
The neck and shoulders.
Relax down along your arms and hands and fingers right to the tips of your fingers.
Relaxing your fingers,
Hands and arms.
Relax the chest and upper back,
The solar plexus and the mid back,
The abdominal region and the lower back.
Relax and soften into the cradle of the pelvis.
Send a little love there,
A little nurturing.
Relax your hips,
Legs,
Feet,
Your toes and the tips of the toes.
Be aware of the toes and feet,
Legs,
Hips,
Pelvis,
Abdomen and lower back,
Solar plexus and mid back,
Chest and upper back,
Shoulders,
Arms,
Hands,
Fingers and tips of the fingers,
Fingers,
Hands,
Arms,
Shoulders and neck.
Be aware of the pit of the throat and send some love there and be aware of your jaws,
Your facial features,
Softening,
Relaxing and all over your head and scalp relax.
And be aware now of your whole body at a glimpse,
A whole body radiant light being.
Shift your attention to the feeling of the incoming and outgoing breath at the entryway of the nostrils.
Notice a coolness as the breath comes in and a warmth as the breath moves out.
Feel,
Observe the tide of the breath gently in and gently out,
No effort.
If the mind wanders or steers you away from the breath,
Focus on the whole body,
Still and silent.
Anchor in again and again.
Once you've anchored into the body again,
Go back to the feeling of the breath as the breath moves in and the breath moves out.
Notice the watchful unmoving awareness that observes the breath coming in and moving out.
Forming no words,
Only observe the breath,
Stillness,
The gentle tide of the incoming and outgoing breath and the turning moments between the incoming and outgoing breath.
The breath is never starting and stopping.
It is only the tide of the breath turning.
Stay peacefully observing the incoming and outgoing breath.
No words,
Peaceful,
Wide observation of the breath.
