Sit down comfortably,
Anywhere will do.
The main thing is that you feel relaxed and won't be disturbed.
And then just close your eyes and notice what you're experiencing.
You may hear sounds around you.
You may feel sensations in the body.
You may notice thoughts flitting in and out.
We're just noticing our experience in the moment,
Just as it is.
And now take a full breath in.
Feel it.
Feel it filling your lungs.
And then let it out and relish the feeling.
And again a second time,
But more gently now.
There's nowhere we're trying to get to.
Nothing we're trying to have happen.
We're just relaxing into our experience,
Just as it is.
And notice how your breathing is now.
Just that normal flowing in and out of the breath.
You may notice the sensation of the breath in the nostrils,
Or the gentle movement in the chest,
Or the belly.
It doesn't really matter,
We're just noticing the experience in the body,
Just gently breathing.
And allow your attention to expand now and include the rest of your body.
We are just noticing what is.
No effort,
No resistance.
And when you find you've drifted off on some thought,
Don't feel you've gone wrong.
It's quite normal.
Just bring your attention back to the experience in the present moment.
To the sensations of the breath.
Back to the feeling of your body sitting there,
Gently breathing.
