Sit comfortably with the spine erect.
If you are sitting in a chair,
Rest both feet on the floor and the hands on the thighs,
Palms down.
Close your eyes and allow your attention to turn inward.
Become aware of the breath as it flows spontaneously in and out.
With each exhalation,
Allow your body to relax a little more,
Softening the face,
The shoulders,
The hips,
Belly and hips.
Now,
Without struggle or strain,
Begin to deepen your breath,
Breathing in through the nose,
Exhaling through nose or mouth in a slow,
Steady stream.
With each inhalation,
Draw the breath all the way down to the base of the spine,
Filling the lungs completely.
With each exhalation,
Empty the lungs completely without force.
Deep breaths in and out,
Feeling more relaxed and peaceful with each breath.
Now as you inhale,
Draw breath and attention from the crown of the head down to the base of the spine.
As you exhale,
Allow breath and attention to flow from the base of the spine up toward the crown.
Continue on your own.
Deeply relaxed,
Acutely attentive.
Now add the count of four to each breath cycle like this,
Inhaling from the crown to the base of the spine.
One,
Two,
Three,
Four,
Exhaling from the base of the spine to the crown.
One,
Two,
Three,
Four.
Stay focused and feel the movement of breath and attention along the spine.
Might know struggle around breathing.
With each breath entering a deeper level of silent awareness.
Attention totally absorbed in the counting,
The soft sounds of your breath and the felt sense of attention sweeping along the spine.
Now release the breath to spontaneous.
Relax.
Feel the energetic impact of this breath as felt in the form of pulsations in the body.
Focus your attention at the point between the eyebrows slightly in toward the center of the brain and drop into stillness.
You have entered the timeless state of being.
Realize yourself beyond the boundaries of body or mind.
Your capacity to experience what is as it is.
Feel how your whole being is deeply nourished and refreshed as you rest in awareness.
Rest here as long as you like.
When you are ready,
Keep a portion of your attention anchored in the felt sense of stillness and peace as you gradually open your eyes.
