Taking time to simply sit and be in the moment,
Sitting in an upright and comfortable position,
Gently settling into posture,
Inviting the eyes to be open and gently guiding the gaze forwards and downwards,
Or allowing the eyes to be closed.
The intention of the practice is to be open to our present experience,
To being open to this time,
This moment,
This space.
Draw an attention to the energy of the mind.
How does it feel?
Might be feeling quite calm.
Maybe it's feeling very busy.
Or something else entirely.
Noticing what is present.
And what thoughts may be occurring?
There's no need to engage with these thoughts,
Nor deny them.
Simply observing what is present.
Drawing attention to the body.
What type of energy is the body carrying?
Maybe it feels really energetic,
Lethargic,
Or another type of energy.
Taking note of what this is.
Are there any sensations in the body?
Perhaps there's the rumbling of the stomach,
Or the beating of the heart,
Or maybe we notice some aches and pains.
And if there's presence,
Just allowing the breath to flow into that area,
Softening and soothing.
Gathering all thoughts,
Feelings,
And bodily sensations.
Resting with the breath.
Using the natural flow of the breath through the nose.
The air cycling through the body.
And breathing out.
Taking a few moments to feel the full journey of the breath.
As it moves in and out.
Deepening and lengthening the breath.
As we listen into four,
Five on the in breath.
Four,
Five on the out breath.
Watching that moment by moment experience.
Simply breathing.
Letting the breath return to its natural rhythm.
Letting go of any counting or phrases.
And resting in this moment.
Allowing the senses to reopen.
Sights or shades.
Smells.
Tastes.
And sounds.
Just noticing what's alive to us in this moment.
Gradually drawing the awareness to the body as a whole once more.
And if eyes were closed,
Gently opening them and reconnecting with the space around.
Riggling the fingers and the toes.
To invite back that sensation.
Bodily sensation.
As we draw this practice to a close.
Taking a moment to pay gratitude.
For the time taken to simply sit and breathe.
