Welcome yourself to this practice.
Welcoming your day.
Opening yourself to this morning.
In a comfortable seat,
A comfortable position.
Perhaps finding a wall to rely on.
And give yourself the luxury of a couple of breaths to start to tune in on a soft,
Easy gazing of your breath.
Start to bring some awareness to the breath that comes in through your nose and out through your nose.
Start to observe your body seating where it is.
And gently expand the capacity of your awareness.
Observe your ability to listen to sounds as far as you can reach outside of the room that you are in.
Then bring your awareness to the sounds inside of the room that you are.
Observe if it's possible now to listen to your next breath.
Observe if there's any sounds that you can be aware of that are moved by the rhythm of your breath.
You are observing,
Catching sounds motivated by the rhythm of your breath.
Observe the narrowing ability of listening to your own breath.
Now let's expand the realm of our awareness and bring some attention and intention to softening your belly.
Observe if you can rise gently your belly on your next inhalation.
And if there's anything that can be softened there on your next exhalation.
Awareness of your breath as it comes in and inflates your belly.
And awareness of your breath as it comes out and softens your belly.
Stay here with this awareness for some moments.
If your mind wanders there's always a chance always a beautiful opportunity to come back to that gentle awareness of the breath,
Of the belly that expands when you inhale and the belly that softens when you exhale.
Feel each time a new opportunity of focus,
Of intention and of awareness.
See if you can invite your next breath to be a little bit deeper.
And perhaps you want to gently open your mouth and have a lovely and softly exhale breath out.
Start to bring your awareness to the sounds that you can hear close to you.
Sounds that you can catch inside of the room that you are.
And perhaps sounds even a little bit outside of your scope.
Start to welcome yourself to this morning,
To this space,
To this moment.
And again welcome your next inhalation and deepening that full breath and softening with that full breath out.
Saying mentally to yourself,
I welcome this day.
