Either to a seat or come to lie on your back whichever feels more comfortable for you right now.
Just spend a few moments just making sure that you're in a position that you can remain in easefully for the next few minutes and just begin to take your awareness to the fact that you're breathing.
Just start to notice how your body responds to your breath.
So take your awareness to your chest and your torso and just notice as you effortlessly and easefully breathe in and out how your body responds.
Notice the movement in the upper part of your body,
Your shoulders,
Your neck,
Even your head.
Notice the movement in your torso,
Your upper back,
Around your navel center,
Your lower abdomen,
Your lower back.
Just feel and sense into the different ways that the body moves with each and every inhale and exhale.
So you can notice some movement or sensation in the arms and the hands.
Perhaps it's a little more subtle there.
Now just take your awareness into your legs,
Your upper legs,
Your lower legs,
Your feet and as you breathe in and out what can you notice there?
Now take your awareness to the sensation or feeling of the breath very gently brushing over your top lip as you breathe in and out.
Just feeling the sensation,
The breath as it comes in,
The slight coolness as it draws in and the warmth as it draws out.
Now take your awareness to the sound of your breath as you effortlessly breathe in and breathe out.
What sound does your breath make?
Perhaps you can notice some aspects of the breath that you've never felt or seen or heard before.
Just paying close attention to your breath.
Now start to pay attention to the depth of your breath.
Notice if your breath feels like it comes from deep within your body,
Perhaps it feels a little shallower.
So not trying to change or alter the breath in any way at this point.
We just want to build a closer relationship to our breath and we do that by getting curious,
By sitting in silence and just allowing ourselves to observe.
Now releasing this observation and awareness of the breath.
Now just taking your awareness to the top of your head.
Now to your face and the back of your head.
Simply observe these parts of your body.
Your neck,
Your throat,
Your shoulders.
Just notice what's there.
Coming down your arms,
Your elbows,
Forearms,
Wrists,
Hands all the way through to the tips of your fingers.
Coming back up the arms to the shoulders and just take your awareness down your torso,
The front,
Back and sides of your body.
Starting at the chest and the upper back and just slowly take your awareness,
Gliding it down through your body.
Down to your navel center,
Your lower back,
Your hips and genitals.
Take your awareness down to your buttocks,
Your groin,
Your upper legs both front and back,
Knees,
The lower legs,
The shins and the calves.
Take your awareness to your ankles,
Your soles of the feet,
The tops of your feet.
All the way through right to the ends of your toes.
Then zooming out and take your whole body into your awareness.
Simply observing.
Then very slowly just start to flutter your eyes open,
Returning back to the day.
Namaste.
