A I invite you to come and sit comfortable.
Maybe you would like to adjust your posture.
If you are sitting on a chair I would invite you to make your way a little bit forward where the spine is able to sit up straight away from the back of the chair.
Maybe you would like to scan your body.
Maybe you feel your feet on the ground or your sit bones touching your cushion or mat.
Just noticing how you are sitting in this moment.
Scanning your body and if you feel any tension within the body,
Consciousness,
Relax them.
The most important is that you are sitting comfortable.
And if you are comfortable you can close your eyes or you can gaze at a point in front of you.
Maybe you would like to bring your hands on your lap.
You can choose eventually to bring your right hand on top of your left hand with the thumbs touching each other.
And what I would like you to do is to go with your awareness to your thoughts in this moment.
There is no need to look for any thoughts.
Just being a witness of your own thoughts in this moment.
Noticing your own thoughts.
There is no need to push them away or change them.
Just being with your own thoughts in this moment.
And then you can shift your awareness towards your emotions.
Maybe you feel anger or sadness.
And again the invitation is not to push them away or to make them different.
But just noticing,
Being a witness of your own emotion in this moment.
Shifting the awareness towards the body.
Noticing the body,
Any sensations you feel directly within your body.
And also there the invitation is just to notice your own body.
There is no need to change the sensations.
Just witnessing them.
Shifting the awareness towards the breath.
Maybe you feel the breath towards the nostrils.
Noticing how the breath is going in and out there.
Or maybe you feel the breath more aware towards the chest.
Noticing how the chest is going up and down.
There is no need to change those breathings.
Just witnessing your own breath in this moment.
But what I would like you to do is to go with the awareness towards the belly,
The abdomen.
Maybe you are noticing your abdomen rising and falling.
And again the invitation is just to witness,
To notice your own breathing in this moment.
Simply being aware of breath coming in,
Breath going out.
And if thoughts would come or distractions,
External sounds or internal emotions that you get distracted,
I would invite you to take the awareness back to your breathing.
Simply be aware of breath coming in,
Breath going out.
Noticing.
There is no need to anticipate the breath or wanting the breath to be different.
You just simply be aware.
Breath coming in,
Breath going out.
If the mind starts to wander,
Well,
It will do.
Because this is what the mind does.
Again you are just being aware of the wandering and you guide your awareness back to the breathing towards the belly.
Simply be aware of breath coming in,
Breath going out.
And again,
Breath coming in,
Breath going out.
And again,
Breath coming in.
And if the mind starts to wander.
.
.
You are being aware of that wandering,
You are noticing.
Noticing of the wandering or external sounds,
Cars coming by or other sounds that you notice.
Don't engage with them.
You just simply be aware of those sounds and you bring yourself back to the awareness of your breathing towards the abdomen.
Simply be aware.
Breath coming in,
Breath going out.
And again,
Breath coming in,
Breath going out.
And again,
Breath coming in.
Noticing where the mind is in this moment.
And if the mind would be wandering,
Maybe you are thinking or planning or worrying,
Again you have an opportunity or a choice to come back with your awareness.
Directing your awareness towards the abdomen again.
Simply be aware of breath coming in,
Breath going out.
And again,
If the mind starts to wander or you are distracted by external sounds or internal emotions,
You just witness them,
You don't need to engage.
Kinding the mind back towards the awareness of the breathing,
Towards the belly.
Simply be aware of breath coming in,
Breath going out.
And again,
Breath coming in,
Breath going out.
And again,
Breath coming in,
Breath going out.
Now just see the desire to hosted hand move the body down very slowly beyond your grandfather source.
Noticing where the mind is in this moment.
And if you were not aware of the breath,
Bringing that awareness back to the breathing.
If you were distracted,
There's no need to engage or.
.
.
Just going back to your breathing.
Simply be aware of breath coming in.
Breath going out.
Breath going out.
Breath going out.
Breath going out.
And if the mind starts to wander,
External sounds or internal emotions or thoughts.
Just witnessing the distraction or.
.
.
Guiding the awareness back towards the instruction which is simply being aware.
.
.
Of breath coming in,
Breath going out.
Breath going out.
And the invitation for the last moments,
We're sitting here.
Just noticing how it feels or what the body tells you when you're simply being aware of your breathing in this moment.
You know,
How does your body feel.
.
.
Whilst you are sitting here and you're aware of your breathing.
You know,
How does your body feel.
.
.
Whilst you are sitting here and you're aware of your breathing.
You know,
How does your body feel.
.
.
You know,
How does your body feel.
.
.
You know,
How does your body feel.
.
.
