This is a softening practice finding a comfortable and wakeful posture so the spine is erect but not stiff and shoulders are relaxed and open,
The head is up allowing the eyes to gently close or lower the gaze and when you are ready bring in the field of awareness to your breath and noticing where do you feel the breath moving most vividly,
Most clearly the tip of the nose,
Nostrils and the bank of throat some gentle movements of the chest or the abdomen,
The rising of in-breath and the following way of out-breath so wherever the place is just remain here savouring here,
Each breath is unique and each in-breath is a new beginning and each out-breath is to let go,
Let be so moving close to your chosen parts of breathing,
Noticing the food duration of in-breath and the food duration of out-breath,
A brief pause between in-breath and out-breath and between out-breath and next in-breath the mind may start to wander,
The worries,
Planning,
Fantasies or something else noticing and then returning to the breath so at a certain point just expanding the field of awareness to the whole body but also allowing the breath to be in the background,
So the whole body is sitting here and breathing from the top of the head out to the fingertips and down to the toes,
The body becomes the one and at a certain point narrowing the attention to the different parts of the body the head,
Neck,
Shoulders,
Back,
Buttocks and thighs,
Knees and feet and noticing the discomfort,
A sense of intensity,
The pain,
Allowing them to be here you perhaps breathing into the sensations,
Opening and softening you so each in-breath is to soften and each out-breath is to let go soften,
Let go and when you are ready expanding the attention to the whole body again perhaps feeling the place the body takes up and I'm going to read some words from Tao Te Khin and see if it's possible to make a connection with the body as you listen to them you but you can put it into practice you allowing the words to flow through your body and softening and opening and when you are ready returning to the breath the full duration of in-breath and the full duration of out-breath you each in-breath is to soften and open to all sensations each out-breath is to release let go of it and taking your time to open eyes or widen the gaze moving the fingers and toes and savoring the transition from practice to normal life thank you
