For this practice,
We will be using the breath as an anchor for attention.
Please make yourself comfortable,
Relaxed,
Yet alert.
You can close or soften your eyes,
Whatever feels most beneficial for you.
Begin by noticing the position of your body.
Perhaps you are sitting,
Standing,
Kneeling,
Or lying down.
Just notice where you are right now.
How do your clothes feel against your skin?
Are they soft or rough,
Light or heavy,
Loose or tight?
Notice the room you are in.
What is the temperature?
Are you warm or cool?
Let's take a few intentional rounds of breathing together.
Breathing in.
Breathing out.
1.
Breathing out.
2.
Breathing in.
Breathing out.
3.
And now allow your breath to be natural.
If you notice yourself thinking,
That is no problem at all.
That is what minds do.
Like you would do to guide a young child,
Kindly and gently returning your attention to your breath.
You might rest your hand on your belly to help ride the waves of your breath,
Simply noticing that we are breathing.
There is no need to change anything,
To fix anything,
Flexible like seaweed in the ocean.
You breathe when you sleep.
Your body knows how to breathe naturally.
What would it mean to trust it?
To move deeper,
Try paying attention to subtle movements of your breath.
Can you feel the rise and fall of your belly?
The rise on the inhale,
The fall on the exhale,
The slight pause at the end of your inhale?
Chest and belly full,
The slight pause at the end of your exhale,
Chest and belly empty.
Spend a few moments observing these phases of your breathing process,
Gently bringing your attention back to your breath,
Over and over again.
You might try this while wearing just a half-smile.
Now allow your awareness to expand and include your entire body.
Notice any other areas of your body that are connected with your breath.
Maybe there is subtle movement with your head,
Shoulders,
Torso,
Hips and legs.
Feeling a sense of gratitude for your breath and the air and oxygen all around you.
May all beings wish themselves well.
Please continue with this practice for as long as you'd like.
