So just finding a nice comfortable position establishing a posture that supports ease and contentment.
The invitation is to close down the eyes otherwise just lowering the gaze on a point in front.
Feeling those parts of the body making contact with the support beneath you.
And from your stable base feeling the spine rising up out of the pelvis up through the center of the body the neck supporting the head evenly balanced.
Perhaps swaying gently as you ease into this center of gravity.
Opening the chest broadening across the shoulders letting the arms drape from the shoulders resting the hands wherever it's comfortable for you and making any further adjustments as needed.
Feeling the weight of the body feeling the shape of the body sitting and becoming aware of the breath.
Noticing where you feel it most clearly.
Perhaps sensing the air moving in and out of the nostrils or the rise and fall of the chest and shoulders or feeling the expansion and contraction of the belly.
Aware of each inhalation.
Aware of each exhalation.
Relaxed mindful presence.
Becoming intimate with the breath in a relaxed curious way knowing its qualities.
Feeling its movements.
If breathing in long know that you're breathing in long and if breathing out long know that you're breathing out long.
If breathing in short know that you're breathing in short and if breathing out short know that you're breathing out short.
Mindful to the extent necessary for bare knowing.
Each time the mind naturally drifts into thought with awareness relaxing any tightness in the mind the heart relaxing any tightness in the body and then gently coming back to the sensations of breathing.
You you you and expanding the awareness now to include the whole body breathing so there's a sense of the awareness broadening widening the awareness immersed in the entire body all the way down to your fingers and toes.
You you sensations of breathing in the head and face the torso the arms and hands the legs and feet.
You you sensations may be subtle or strong you may feel solidity lightness warmth coolness pushing pressure pulsing tingling there may be a sense of fluidity currents of energy.
You you you you tuning into this field of sensation receptive aware sensitivity.
You you and if you feel the awareness narrowing in or shrinking on one part of the body seeing if you can broaden it again experiencing the whole body as you breathe in experiencing the whole body as you breathe out.
You you you each time the mind naturally drifts into thought with awareness relaxing any tightness in the mind the heart relaxing any tightness in the body and gently coming back to the whole body breathing.
Breath calming body body calming breath relaxing into the moment.
You inviting a sense of ease where can you soften calming bodily activity as you breathe in calming bodily activity as you breathe out.
As if you seeing the whole body with kindness.
You you perhaps somewhere in the body there are some pleasant sensations that are connected to being settled being restful nor being quiet or connected to the simple experience of breathing.
You you're tuning to whatever is pleasant or peaceful in the body or pleasant with breathing.
You pleasant sensation free from craving what's this like?
No matter how subtle not complicating it.
You perhaps allowing a gentle smile enjoying the subtle pleasant feeling tone of being in the present moment feeling a sense of gratitude for being here.
Experiencing joy as you breathe in experiencing joy as you breathe out.
You you you you you may begin to invite a greater sense of contentment a happiness that's more settled more quiet.
Nowhere to be nothing to do just this experiencing happiness as you breathe in experiencing happiness as you breathe out the sweet happiness of contentment.
You you does you see it can you bring awareness to the activity of the mind not becoming involved in the content but stepping back observing with kindly awareness how you're relating to your experience right now.
Noticing any thoughts arising in the mind are they strong and insistent or more soft and wispy is activity in the mind creating tension somewhere in the body perhaps the hands or in the face you may sense a very subtle or intense pulling away from something in the body or in the mind that you find unpleasant just recognizing this as the arising and passing of unpleasant feeling tone free of resistance free of aversion just unpleasant vedna or there may be pleasant sensation pleasant images or thoughts can you recognize this as just pleasant vedna arising and passing there may be nothing pulling your attention in a particular way what does this feel like neutral vedna way Noticing any emotional reactivity,
Any mental proliferation.
Can you come back to the feeling tone.
Pleasant,
Unpleasant,
Neutral.
Observing with kindly awareness the interplay between feeling tone and emotion.
Experiencing mental activity as you breathe in.
Experiencing mental activity as you breathe out.
Simply resting in this normal flowing quality in continuity of mindfulness.
And by bringing kindly awareness to the activity of the mind,
Resting with the breath.
You may begin to sense the natural calming of the mind.
A deepening of mental contentment.
Calming mental activity as you breathe in.
Calming mental activity as you breathe out.
Calming mental activity as you breathe in.
Calming mental activity as you breathe in.
