This is sitting and breathing practice.
This is a practice in your way that will support the intention to be present and to be wakeful.
So the spine is erect but not stiff,
Shoulders are relaxed and open and the head is balanced.
Remember when you are ready,
Allowing the eyes to be gently closed or lowering the gaze.
Moving the field of awareness to the contact points.
The feet are on the floor,
Thighs and buttocks are on the chair and the hands are touching on the laps or knees and really moving close to the sensations of touch.
Sensing it,
Savouring it and seeing if it's possible with each outbreath,
The whole body sinks a little deeper into the floor,
Into the chair.
A sense of steadiness,
Gravity.
And when you are ready,
I'm inviting you to bring the awareness to the breath.
Noticing the sensations of breath in the different parts of the body.
The air enters into the nostrils,
Into the bank of throat and some gentle movements of the chest,
Expanding and contracting.
Perhaps also noticing the movements of the abdomen,
The rising of inbreath and the falling away of outbreath.
A brief pause between inbreath and outbreath,
Between outbreath and inbreath.
And at a certain point,
Noticing where do you feel the breath moving most vividly.
Wherever the place is,
Just remaining here and sensing the breath.
If the mind starts to wander,
Noticing where does the mind wander.
Daydreaming,
Worrying,
Reflections or something else and very gently but firmly returning to the breath.
It's not wrong to have the mind wandering,
Just the nature of human beings.
Perhaps just giving an attention of curiosity and kindness and remembering to go back to the breath.
The full duration of inbreath and the full duration of outbreath.
Breathing in is a new beginning and breathing out is letting go.
And perhaps remembering there is no need to control the breath,
Just allowing the breath to be itself.
And at a certain point,
Expanding the field of awareness,
The body as a whole,
The whole sensations of the body.
On top of the head,
Out to the fingertips and down to the toes.
So the whole body is sitting here and breathing and taking your time to open the eyes if they're closed and moving the fingers and toes,
Feeling the transition from practice to the normal life.
Thank you.
