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For this practice,
We'll sit in an upright posture.
The sitting bones are rooted in your cushion or bench or chair.
And although everybody's body is somewhat asymmetrical,
As best you can,
Try and feel equal weight through both the left and right sits bone.
Maybe you want to start by shifting gently from side to side and gently forward and gently back with minute movements until you feel that you can dial in the weight distribution through the pelvis.
The back body from the kidneys upward is tall.
The tips of the ears are tall.
The front edges of the armpits are tall.
And the chest is soft and receptive.
The legs are connected to the ground and the earth is connected to the legs.
Sometimes when I sit on the floor,
I like to imagine that everything below my pelvis is part of the earth.
So there's an earthiness to the lower body.
And the spine makes micro movements while we sit as we adjust to breathing and what the body's like today.
The eyelids close softly over the eyeballs as if you were looking straight ahead.
And the hoods that are the eyelids just come down over the eyeballs and settle them.
There's a soft smile in the lips and the tip of the tongue is quiet,
Just like the tips of the fingers.
The gums are soft around the teeth and the ears are open to the environment.
Today we'll begin by bringing attention to the nostrils.
First with a long breath,
Just to get to know what the breath feels like in the nostrils.
Noticing how the inhale is cool in temperature and the exhale is warm.
And for some people who have some sensitivity to feeling the breath,
As you relax the breath and let it become more natural,
You don't have to go very deep inside the nostrils to feel the breath.
If you bring your attention to the aperture of each nostril,
You can feel there the sensations that we call breathing.
We don't measure our practice by how much we think,
But by whether or not we can come back again to the feeling of breathing.
Can we return again,
Back to the anchor,
Back into the present moment?
Can we come back into our lives?
Now as you train your attention to receive the breath at the aperture of the nostrils,
Notice if you're manipulating your breath and see if you can simply let your body breathe.
Your body knows how to breathe.
And even if there are other things going on for your body today,
Emotions or uncomfortable sensations or little shifts in your nervous system,
Just tune in to each and every breath.
Harmonize your attention and your breathing and feel the breath in the nostrils.
Reflect on your breath.
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Sometimes you might find if the breath gets calm,
You can even feel the small sensations of breathing on the upper lip.
Sometimes you can even feel the breath outside of the nostrils on the upper lip.
Eyes are steady,
Tongue is quiet.
Lower jaw is at ease.
The tip of the tongue and the tips of the fingers are quiet.
Center of the palm is hollow.
Center of the palm is hollow.
Just like the roof of your mouth.
And for this last minute,
We'll just enjoy the feeling of breathing,
The miracle of breathing in the nostrils.
And you can feel the intimate with your life right now.
It's just like this.
Breath passes away and your life is just like this.
Changing,
Shifting,
Or not holding on.
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