Select a quiet location where you can sit upright with your back straight,
Comfortable,
Relaxed and gently close your eyes.
Or gaze down on a floor or mat.
Your hands are resting on your lap or whatever they are comfortable.
Your tongue is on the roof of your mouth or where it's comfortable for you right now.
And notice your body from the inside allow all kinds of sensations to be present right now.
Just notice them.
Maybe it's the touch of the air on your skin or maybe it's pressure or tingling sensations.
Maybe you feel the connection of your feet with the floor.
So whatever is present in your body,
Notice it,
Observe it and let it be.
You don't have to change anything.
Just be an observer right now.
Relaxing any areas of tension and tightness.
Softening your body with each in-breath,
With each out-breath.
And now focus on your breathing.
Enjoy this wonderful gift of breathing which is always with you from birth to death.
Breathing into your body.
Your breath is the anchor that is always with us.
And see if you can feel the sensations of your breathing.
When one breath ends,
The next breath begins.
Breathing on our breath calms down our mind,
Making us more peaceful.
And if you find that your mind starts to wander or you start thinking about other things,
Maybe you went to the past or the future,
It's not a problem.
It's natural.
So just notice that your mind has wandered.
And then very gently focus on your breath again,
Going back to the breathing.
Realizing sensations of our breathing inside.
Inhaling,
Expanding the belly and exhaling,
Moving our belly toward the spine,
Squeezing all the air out,
Following the breath.
And notice that you are right here,
Right now,
Right at this moment.
Staying your breathing,
Staying with your breathing and feeling it in your body.
Nice and center.
And now once again focus on your whole body,
Letting your body relax even more deeply and let's send loving-kindness to ourselves for being present,
For breathing,
For observing our breath,
This precious gift we have for doing this practice today,
Finding a sense of ease and well-being for yourself.
And now you can gently open your eyes,
Coming back to your body awareness.
