Again,
Tuning into your whole body and consciously become aware of your whole body.
It is very important that you are very comfortable in these practices,
Comfortable yet alert.
So tune into your legs,
Making sure legs are completely comfortable.
Tune into your arms,
Making sure arms are completely comfortable.
Find a way to bring that comfort in your system.
Tune into your torso,
Making sure your spine is elongated yet relaxed.
Try to get rid of all the rigidity from the spine.
Soften your face,
Relax your shoulders.
Shoulder is the area where we hold a lot of tension,
So consciously relax shoulders.
Consciously relax your whole face.
Keep your mouth lightly closed.
Keep your tongue comfortably resting in your mouth.
Once you are physically comfortable,
Notice any sounds happening around you.
Notice as many sounds as possible.
Noticing acknowledging and moving to next.
Find as many sounds as possible.
Then consciously letting go of this listening,
Just following my voice now.
Tune into your whole body once again and notice any physical sensations or energy movements happening in the body.
Again,
We are just noticing,
Acknowledging and moving to next.
Then gently letting go of this awareness of physical sensations or energy movements.
For next few rounds now,
We're going to completely focus on the breath.
So imagine you're following your breath from your nostrils towards your throat,
Towards your lungs.
And from your lungs towards your throat,
Out through your nostrils.
Follow your breath for next few rounds.
11 seconds.
.
Notice how with each inhalation your rib cage slightly expands,
Your abdominals relaxes on your exhalation.
Abdominals moves back into its natural position.
Rib cage relaxes and breath moves out of the body.
You may even notice how the warm cold air enters the body and warm air exits the body.
Really become aware of your breath.
And now bring your awareness towards gap between each and every breath.
Continue noticing gap after your inhale and your exhale.
And if mind wanders,
Gently keep bringing it back towards this gap between your breath.
We're just observing not judging just bring it back towards this gap between your breath.
Continue like this now for next few minutes.
And now bring your awareness towards gap between your breath.
And now bring your awareness towards gap between your breath.
And now bring your awareness towards gap between your breath.
And now bring your awareness towards gap between your breath.
And now bring your awareness towards gap between your breath.
And now bring your awareness towards gap between your breath.
Now very gently tune into your whole body,
Noticing effects of practice so far,
Noticing quality of your breath.
We are just observing not judging,
Noticing state of your mind,
Noticing your physical body.
Now we're going to come to end of this practice by gently bringing movements back into the body by wiggling toes,
Fingers,
Very gently bringing movements back,
Maybe rocking your head from side to side or taking a nice stretch,
Doing whatever necessary for yourself to bring yourself back in this room.
