Let's start with getting settled into a comfortable position.
Sitting with your back straight and your legs firmly planted on the ground.
How can you sit so that your back and head are aligned yet you are comfortable?
Now set your gaze towards the ground in front of you.
This is not a sharp focus on an object but rather a soft focus on nothing in particular.
You can also choose to close your eyes if that is more comfortable to you.
Now shift your focus to your breath.
Take a deep breath in and out through your nose.
Continue to breathe naturally without trying to control your breath.
Feel your breath as it moves through your nose,
Down into your chest and fills your belly.
Where do you feel your breath the most?
Is it the breath passing through your nose?
Or maybe in your chest as your ribs expand and contract?
How about in the rise and fall of your belly?
As you continue to breathe,
Allow your facial muscles to soften.
Your forehead,
The muscles around your eyes and jaw.
Invite your back and your shoulders to soften as well,
All the way down to your hips,
Legs and feet.
Continue to feel your breath in this moment without judgment but rather with curiosity and acceptance.
If your breath is tight in your chest,
Simply notice it is tight.
No need to force it or control it to being anything else than what it is already.
This is all part of your experience at the moment.
Experiences do not last forever.
They move,
They change.
Just as they come,
They go.
Can you allow space for your current experience as is?
As it changes from moment to moment.
Enlightenment Yahweh As you breathe,
You may notice thoughts come and go.
If you find yourself lost in thought and away from your breath,
That's okay.
That is what the mind does.
Simply notice when this happens and slowly,
Gently come back to your breath.
If you notice intense sensations or emotions that distract you from your breath,
Simply notice without judgment or resistance.
Can you find a way to soften around these sensations or emotions,
Allowing them to stay until they are ready to fade or pass on their own without force?
And when you're able,
Gently come back to the breath.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Now slowly bring your awareness back to your presence in the room.
And when you're ready,
Open your eyes if closed.
