Take a moment to choose a position that feels comfortable and supported in your particular body.
Allow your eyes to close and gently allow yourself to switch from doing to being mode.
Feel your feet on the floor or the padding that you're using.
Feel your seat against the support.
Feel your lower back long and rising towards the sky.
Notice any tension in the area around your shoulders and neck or perhaps the absence of tension.
Allow the shoulders to gently drop down towards the earth.
Let your tension narrow down and let it concentrate on the area just underneath the nostrils.
Become aware of the first point of contact between the air that you breathe in and the area underneath the nostrils.
Become aware of the difference in temperature between the air that you breathe in and the air that you breathe out.
Follow the air up your nostrils and down your throat.
Notice the incoming air brushing the back of your throat.
And as you do so,
It can be a signal for you to allow your voice to rest,
To surrender any need to say or do anything.
Allow yourself to be nourished in silence.
Follow the air down into the chest and all the way down into the belly.
Notice the chest expanding with every inhalation and contracting back down with every exhalation.
Become aware of the quality of your breath.
Deep or shallow,
Slow or fast.
Whatever it is,
Allow it to simply be.
No need to change it.
We're simply becoming aware of it.
Notice the pause at the end of the exhalation and give it full expression.
You might notice that as soon as we start paying attention to our breath,
It naturally slows down without any effort.
If there are any thoughts arising and subsiding,
Let them do so.
They're fully welcome.
As soon as you notice them,
Allow your attention to return back to the breath.
Become aware of your skin expanding with every inhalation and contracting back down with every exhalation like a giant membrane.
With every inhalation becoming more expansive and light.
With every exhalation allowing yourself to enjoy this spaciousness more deeply.
Allow your awareness to expand beyond the limits of your physical body.
Notice the space around you,
Outside of you.
Become aware of the space between your fingers,
The space between your toes,
The space between the chin and your chest.
The space between the back of your ears and your head.
The space between your eyes.
The space between your eyelids.
The space between your lips.
The space between the arms and your body.
The space between your legs.
Allow your awareness to widen out a little more.
Become aware of the thin layer of air around you.
Notice the difference of temperature between the air around you and your skin.
Become interested in the boundary between you and the rest of the world.
That apparent boundary that the skin represents.
Ask yourself very simply,
Where do you end and the rest of the world begins.
You might notice that with our eyes closed it is actually quite difficult to say where that boundary is.
Let your awareness expand even further out.
Become aware of the space above you,
The space below you,
The space in front of you,
The space behind you.
Become aware of the space to the left of you,
The space to the right of you,
The whole space around you.
Allow your awareness to be expansive and open.
Let it roam freely.
Let it wander off and search for its own limit,
Its own boundary.
See if you can truly find one.
Let yourself be nourished by this spacious awareness.
Thank you.
