Hello and welcome.
Today we will be doing a classic mindfulness to breath practice.
To start.
Perhaps begin to notice your experience of seated.
One way can be by tuning in to your body and see if your body would like to move.
In any way.
You might check in with your head or neck.
Maybe your shoulders,
Your arms.
Your spine,
Your legs,
Your feet.
And as you do this checking in,
If there's some movement that wants to happen,
Maybe letting it happen slowly and noticing how that feels as you invite some movement into.
Any areas of your body that would like to feel moved in some way.
And when you're ready,
Maybe coming to a place of neutral or settled in some way,
Knowing that you're always welcome to move at any time in this practice,
If that feels useful to you.
From here,
Perhaps start to notice the quality of what is beneath you,
Behind you,
Maybe beneath your feet.
Maybe picking one of those areas of support and letting your body settle in and receive that support just a little bit more.
And then maybe from here,
Starting to pay attention to the experience in your breath.
Could be noticing.
The quality experience in your breath.
Remember,
Quality is not right or wrong,
Good or bad.
It's just what are you noticing as your body is breathing?
So one way to do this could be watching the air as it enters in through your nose or your mouth.
Could be getting curious about the temperature of the air.
You'd be wondering if you notice a sensation as the breath enters in.
You may be wondering if you can pick up on a scent or maybe a taste.
And maybe even seeing if you can feel the air as it enters in and travels down through the back of your throat.
And then from here,
Maybe shifting focus,
Maybe wondering what the experience is like as the air rises up and out.
Through your nose or your mouth.
What do you notice there?
Is there a temperature?
Is there a humidity?
Sometimes the exit out is a little subtler.
Sometimes it's helpful to add a little energy to the breath.
If you to notice sensation.
You can even place your hand in front of your nose or your mouth just to feel the air as it leaves.
And there may even be sometimes a sound to the breath.
Welcome to let everything else fall away and just come back to this curiosity.
Of the experience in this exhale.
And then maybe putting it all together.
Watching the air as it comes in.
What is that like?
And then,
As it rises up and out.
And what is that like?
Continuing to let everything else fall away,
And coming back to be interested and curious.
Sensation.
Qualities.
Temperatures.
Smell or scent.
And sometimes sound.
Maybe another round or so here with this.
Really welcome to take as much time as feels useful for you to stay into this practice.
And whenever you are ready.
Taking your time to transition back out,
Your awareness back out into the room.
It might be by some movement or awareness of sound or sight in the space where you are.
And then whenever it is that you feel ready.
Continuing back to where.
You were before.
Choosing a new focus or place to enter into next.
Thank you for joining me today.
Wishing you well.
