Begin by finding a comfortable posture that also allows your spine to be erect.
And we'll begin by bringing awareness to all the places where the body is in contact with what is supporting it right now.
And feeling the different sensations of that contact.
And briefly acknowledging that regardless of the form it takes in this moment,
That it is the earth supporting your body.
And looking now to see if there is any resistance in the body to the contact with the earth.
Anywhere there's any feeling of pulling up,
Lifting away from the ground.
And anywhere that there is,
Making a conscious choice now to soften,
To let go into simply and comfortably sitting on the earth.
Also noticing the sensations of the contact between the body and itself.
And the subtle distinction of sensation where the surface of the skin is exposed to the air,
As opposed to cover by clothing.
And as you settle into this sensation based awareness of the body sitting on the earth in this present moment.
Bring awareness now to the movement in the body as it breathes.
Giving primary attention to the inhalation.
And as you breathe out,
Softening and letting go.
And in that softening and letting go,
Giving attention to your face,
In particular the eyes.
Also the jaw,
Lips,
Tongue.
Scanning down the back of your neck,
Across your shoulders.
Giving attention to the diaphragm.
And to the perineum,
The base of the pelvic floor.
And also looking for any signs of tightening,
Tension or constriction around either inhalation or exhalation.
And then anywhere that you do notice these patterns and habits of holding in the body.
Making a conscious choice to engage in an ongoing process of softening and letting go in all of those places.
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And now honing your attention more precisely on the inhalation.
To notice exactly when and where it begins.
Tracking its movement and noticing exactly when and where it completes.
Continuing to soften and to let go as you breathe out.
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And now bringing that same focus of attention to the exhalation.
Noticing when and where it begins.
Tracking its movement and noticing when and where it completes.
And just to remind you of the inevitability of your attention being captivated and carried away on streams of thought.
And each time you notice that has happened,
Gently and with kindness.
Bring your attention back to attending to the beginning,
The movement and the ending of each inhalation,
Each exhalation.
And the ongoing process of softening and letting go.
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And see now if you can also notice two brief moments of stillness.
One in the fullness of inhalation before the next exhalation begins.
And the other in the emptiness after exhalation before the next inhalation.
And just see how much you can allow your awareness to briefly settle.
Let go and rest in these two brief moments of stillness.
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And now for the last few minutes allow your awareness to open and to expand into the more diffuse field state of awareness.
In which you no longer have a specific focus for your attention,
But you rather hold a broad open awareness of everything simultaneously arising as your experience moment to moment.
Awareness of what you can hear.
The sense of where you are,
What's happening around you.
Awareness of the sensations of the body.
The arising of feeling states.
Or the movements of emotion or thought.
And just see how much deeper you can let go into yourself,
Into an awareness of the awareness of these things.
And simply allow everything arising as your experience to be exactly as it is.
Meeting everything with a gentle and kind curiosity.
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