Let's start by sitting comfortably in a quiet place where you can be free from distractions.
As you settle into your seat,
Align the back of your head with the back of your spine.
Shift your shoulders back slightly so your whole spine remains neutral,
Shoulders balanced equally above your hips.
Soften into your belly and your thighs.
Feel the weight of your body against the structure below you.
At the same time,
Feel the support of that structure rising up to meet you,
Providing you with energy that travels up the length of your spine,
Out through the crows of your head.
With your eyes closed,
Breathe in and out through your nose.
Let the breath help you feel this movement of energy,
Grounding and releasing tensions with every exhalation,
Awakening and lengthening with every inhalation.
Make a commitment to continue noticing your breath with a deep curiosity.
Breath as movement.
Breath as change.
Breath as it's connected to the energy of your body,
The energy of your mind.
Infuse your awareness of the breath with a deep sense of gratitude.
Allow the breath and all its smallest details to inspire you.
Let it inspire you to hold your attention on the breath.
And if you happen to notice any feelings of restlessness as you sit here present with breath,
Rather than ignoring them or pushing them away,
Turn your attention towards those feelings of restlessness.
These feelings might arise in the body itself,
Manifesting as fidgeting or discomfort.
These feelings might arise in the mind,
Manifesting as the thoughts or the to-do lists that you'd rather be chasing.
When you notice there is a discomfort in being still or boredom with the present moment,
Just see it,
Acknowledge it.
You can stay aware and present with it.
Get equally curious about those sensations,
Curious about the desire to move.
Turn toward your impatience,
Your boredom,
Your restlessness and inspect it.
Explore it.
Let it be heard and seen and felt.
And then notice if through that process of turning towards your boredom,
Looking it in the eye and trying to find it,
You don't find yourself back and present with the breath.
If our boredom is a failure to pay attention,
A failure to notice,
We can use mindfulness,
Noticing and paying attention to cut through that boredom.
Practice in this way for a few moments.
And come back to a state of deep curiosity,
A state of detailed awareness.
We come back mindfully and willing to be fully present with the breath.
Breath as it's felt in the body.
Breath as movement.
Breath as change.
Breath as it's connected to the energy of your body,
The energy of your mind.
Let continued mindfulness of the breath and continued mindfulness of your own dissatisfaction with it equally hold you here.
Breath as it's felt in the body.
Breath as it's connected to the energy of your own dissatisfaction with it equally hold you here.
Breath as it's felt in the body.
Breath as it's connected to the energy of your own dissatisfaction with it equally hold you here.
Remain present,
Alert and curious,
Especially curious about breath and boredom.
Let boredom teach you.
Let boredom show you where and when you must resist being present.
Let boredom show you where contentment is.
Right here,
Right now,
With you already present in each awe-inspiring breath.
And when you feel ready,
Mindfully open your eyes.
