Wherever you are,
Whether you're standing,
Sitting,
Lying down,
Whether you're by yourself or with a group of people,
Just invite in a greater sense of softness and calm.
Whether your eyes are open or closed,
Just begin to observe how you're breathing.
Noticing your breathing right now.
How does it feel to breathe?
Start to notice your body as a whole.
Observe the movements in your whole body as you effortlessly breathe in and out.
Noticing that gentle expansion of your whole body,
Of your whole being as you inhale.
And that softening and condensing back to center as you exhale.
Can you observe if you're breathing more through your chest or from your belly?
Can you feel more movement in your chest or your belly?
Now observing if your breath feels fast or if it feels slow.
Does it feel smooth?
Or perhaps it feels a little erratic.
Notice if there's any involuntary pauses in your breath.
So you might notice these either during your inhale or your exhale.
They might also be present between your inhale and your exhale at the end of either or both of your breaths.
The idea is to simply watch and observe your breath,
Just allow yourself to witness.
Avoiding the temptation to get sucked into judgments or assessment.
Just allowing the breath to come and go naturally and easefully.
If you get distracted either by your own mind or by an external influence,
That's okay.
Just make the decision to come back to your breath.
Come back to this simple and effortless observation of your inhale and your exhale.
Just making the commitment to stay present to each and every breath.
Just keep bringing your awareness to the breath.
Breathing on your inhale and your exhale.
Not breathing in any particular way.
You're just allowing the breath to come and go naturally by itself in exactly the way that it wants.
Simply allowing the breath to breathe you.
If you're breathing in and out through your nostrils,
Through your nose,
Just take awareness to that space at the very end,
The tip of your nose.
Just observe the sensation of the air brushing past the tip of your nose as you breathe in and out.
And if you're breathing through your mouth,
Just notice the feelings and sensations of the air as it passes over your lips and tongue.
As it cools the roof of your mouth and gently swirls down your throat into your lungs.
Keep focusing on each and every breath.
Not breathing in any particular way,
Not manipulating the breath.
Just allowing the breath to be present.
Letting the body breathe itself.
Breathing your breath from moment to moment by being aware of the sensations of the breath.
Being aware of what moves in your body as you breathe.
And whether you're sitting,
Standing,
Lying,
Whether your eyes are open or closed,
Just begin to take your awareness outwards.
Zoom out and just take your whole body into your awareness.
Just observing for these last few moments just this gentle pulsation of your entire being,
Of your entire body as you gently and effortlessly breathe in and out.
And if your eyes are closed,
Gently opening them.
And feeling that sense of calmness,
Of groundedness and carrying it with you through the rest of your day.
