So,
Begin by taking a comfortable and alert posture.
You might like to gently close the eyes.
Take one or two deeper breaths.
Maybe let something go from the day so far.
Then allow your breath to return to its normal rhythm.
We'll just begin with a very brief body scan.
So,
Bringing the awareness into the face.
Noticing the sensations in the forehead,
Around the eyes,
In the jaw.
Is there anything that can be softened or relaxed in the face?
Bringing the awareness to the shoulders.
Can we allow the shoulders to drop a little,
To soften.
Maybe relaxing into the places of tension,
Allowing them to be there.
Next,
Noticing the hands.
Allowing the hands to be soft,
Relaxed.
Feeling the contact of the body on the floor or the chair.
Can we allow our weight to rest a little more fully on the ground beneath us?
Allowing our weight to be carried,
To be held.
And finally,
Bringing the breath to rest.
The awareness to rest on the gentle movement of the breath in the belly.
Noticing the gentle rise and fall of the belly.
Feeling the gentle expansion and contraction.
Maybe placing a hand on the belly if that helps bring awareness to the movement there.
Resting the awareness on the changing sensations of each in-breath and each out-breath.
Maybe enjoying the natural release at the end of each out-breath.
That completely natural expression of letting go as we release each breath.
Maybe we can notice a small moment of stillness after each out-breath.
A small pause before the in-breath begins.
Seeing if we can notice that moment of stillness.
Allow our awareness to rest there for a moment before we follow the changing sensations of the in-breath.
The Can we notice the very first sensations that let us know the in-breath is beginning?
Where are they felt in the body?
Maybe following those rising sensations of the in-breath.
Noticing if there's a pause after the in-breath.
Maybe more subtle.
Before the release,
The letting go of the out-breath.
Can we recognise the very natural relaxation that occurs in the body as we let go of the out-breath?
Maybe we can notice some movement of the breath in the chest.
Can we sense a gentle expansion,
Contraction of the ribcage?
Perhaps feeling the gentle changing contact of our skin against our clothes as the chest expands and contracts.
Maybe we can feel a small movement in the shoulders as the breath moves them.
We might be able to experience the air moving in our nose or our throat.
Feel the subtle sensations at the tip of the nose as the air enters and leaves the body.
Can we feel any movement of the breath at the back of the body?
Maybe the back ribcage or a gentle movement of the spine might be very subtle.
Maybe we can feel some shifting of weight,
Feeling the contact of our body on the floor or the cushion or the chair.
Maybe some shifting patterns of contact as the breath moves through us.
Bringing the awareness back to the belly.
How does the breath move in there feel now?
Noticing the quality of the breath.
Noticing its length.
The depth.
No need to change anything,
Just simply noticing how the body experiences breathing.
Maybe opening the awareness out to get a sense of the whole body moving with the breath,
Experiencing the breath.
The feeling of a new breath arriving in each new moment.
Our task here is simply to recognise this breath,
Just this breath in this moment.
Time for the last few moments of this sit-in,
Maybe letting go of any conscious practice.
Maybe taking a moment to rest,
To simply be here now as you are.
What happened now is that your breath has been populism,
Anger,
0.
Meaningful.
You
