Let's begin by finding a comfortable position in your chair or wherever you're seated.
Finding a posture that's awake and alert.
The back straight but not stiff.
Feet flat on the ground.
Hands placed in your lap.
As you breathe in and out through the nostrils.
You can let your eyes close gently or gaze softly at the floor in front of you.
Just continuing to take deeper,
Intentional breaths.
Letting the breath enter your body.
Just letting it come at its own pace.
No need to regulate the breath.
You may find that your mind wonders from time to time.
Perhaps a thought,
A memory,
Either in the past or the future.
If you notice that your mind has wondered,
Simply congratulate yourself for being aware and gently escorting your mind back to the breath.
Catching the next inhale from start to finish.
Tracing it all the way until the breath stops going in.
Even finding the beginning of the exhale as the breath begins to go out.
Until the breath is no longer going out.
One breath after the other.
Just noticing the endless flow of breath.
Going in and going out.
Breathes on a shore.
As we near the end of this practice,
Just listening for the sound of the bell.
And when you feel ready,
Opening the eyes.
