Establish your posture during the first bits of this practice that posture known by you,
Your posture gently closing your eyes and connecting with your body your cheekbones soften,
Jaw relaxed relaxing the area between your brow and relaxing your forehead gradually feeling the weight of your body supporting you as it acts as your anchor perhaps feeling some areas of tension in your jaw or your trapezius muscles and letting go connecting with your body little by little in a soft and gentle manner just as a leaf gently rests on the ground after falling from a tree perhaps you feel a weariness or tension so take advantage of each exhalation in order to let go there is nothing to be done now,
Nothing to achieve nor is there anything to fear,
Nowhere to go now is the time to let go of physical tension and also of the outpouring of thoughts that normally exist in our minds centering your attention in the present moment thoughts from the past will emerge thoughts from the future will come up I let them go and I'm neither attached nor averse to them patiently connecting with your breath and directing your attention to what is going on within the frame of your body focusing within I invite you to focus your attention on your breath you can use a word as you inhale and another as you exhale in order to help you stay focused and going a bit deeper into the core of this practice I invite you to try filling your lungs from the bottom to the top first filling your belly then the lower part of your lungs the upper part and finally the area around the clavicle and allowing your exhale to be just as it is during this practice you will be experiencing something amazing matching your breath to a rhythm you will begin to inhale during a tempo and exhale during a tempo and little by little you will be lengthening your breath this is a tempo so that in order to follow the rhythm now you inhale and exhale inhale and exhale and when it becomes a stable breath you can now extend your exhalation at tempo so now you inhale exhale and continue to exhale inhale exhale and continue to exhale and when you feel it you lengthen your inhale at tempo inhale continue to inhale exhale and you continue inhale continue exhale continue then little by little you begin by first lengthening your exhale and then you inhale at your rhythm if there is a small pause after your inhalation it belongs to your inhalation if there is a pause after your exhalation that is also fine that belongs to your exhalation in the next few minutes it will be you and your rhythm it's possible that a time will come when you start to relax as your breath begins to lengthen but you will also notice as an inner dialogue begins to generate between the time when your breath lengthens a bit more or as you maintain the peace of your previous breath you can just see it as a game,
Deal it with curiosity so so so so so so so so so so so so so so so so so and now you can start to let go of your mind allowing it to flow freely allowing your attention to be free of all control so and allowing yourself to see from a place even higher up so that your view of the world comes from being able to observe the entire planet from a space station understanding that you exist that the world exists that you can feel the satisfaction as well as understanding that the possibility of letting that go also exists understanding that it is possible to spread that happiness towards all beings breathing in silence breathing out stillness breathing in calmness peace joy and equanimity may we have peace may we have happiness and may our lives go well go well so
