Sit in a chair in a relaxed but aware posture with your feet flat on the floor.
Allow the eyes to gently close and relax your whole body.
And now notice the sensations of breathing in the abdomen,
The gentle expansion and contraction as the breath breathes all by itself.
See if you can connect to the feeling of rising and falling that happens in this area.
And as you breathe in,
In your mind say rising.
As you breathe out,
In your mind say falling.
Over and over,
Meeting the sensations of the breath,
Rising,
Falling.
Don't push and pull at the breath or exaggerate it.
Allow the body to self-inflate when it is ready,
Naturally.
Rising Falling I'm trying to connect with the peace that this can bring.
Just sitting,
Watching the abdomen rise and fall.
There is nothing else to do.
When you notice that your attention has wandered away from the breath,
Just bring it back with an attitude of kindness to yourself.
And then again,
Meeting the sensations of the breath,
Rising and falling.
And now,
Letting go of any effort to hold onto the breath and for a moment just being,
Just being aware of everything,
Of the whole body,
Of sounds,
Of anything in your environment,
Inner and outer.
And now thanking yourself for this valuable time that you have spent wisely.
And keeping your eyes closed,
Slowly move your body and enjoy the feeling of being alive.
Coming back into the room,
Relaxed and connected to your life.
And when you're ready,
Open your eyes.
