The bell is invited.
Arriving to our bodies.
Finding comfortable posture.
Inviting softness to your belly.
And your face.
Following your breath.
Either on your nose,
If you're breathing through mouth and there,
Or if it's easier to bring the awareness,
The breath movement in your chest or in your belly.
Let's see what is it today.
Is it feeling the movement in your belly?
Or on your chest?
Or being aware of the air under your nose?
Or in your mouth?
Don't rest your awareness in any of these places.
Following that rhythm.
Let's see what is it today.
Is it feeling the movement in your chest?
Allowing the movement in your chest.
Allowing the movement,
The breath,
However way it is flowing.
Following and following.
Allowing the movement in your chest.
Allowing the movement in your chest.
Allowing the movement in your chest.
Breath awareness,
Or a awareness resting in the moment of your chest or belly.
Staying with it.
How is it to stay?
Witnessing.
How is it to stay?
Gently coming back.
This is how to stay.
At any time you can come back.
Any moment you can choose.
Be totally here.
Pressing with the breath or with the movement.
Together.
Being present with something that is present.
Your breathing,
Your breath,
Always new,
Present.
The movement in your body,
Always new,
Always present.
Being present with it.
Following and following.
.
And there might be some other things that draw your awareness to somewhere else.
You can still be observing.
You can even choose to stay present with that for a while.
If there's a thought,
Look at it.
And let it go.
Back to being present with your breath,
With your movement.
Press into yourself.
And let it go.
Allowing.
What is there observing the thoughts when they come?
Whenever it is possible to gently come back to your breathing or the movement.
Coming back.
Here now.
Allowing.
Witnessing every moment.
Allowing.
Allowing.
Breath unfold in any way it is needed.
Allowing movement on your chest.
On your belly.
However it needs to move.
Staying present with it.
With this.
Allowing.
Allowing.
Allowing.
Sometimes it might help to bring your thoughts around.
If you're following the breath you can say to yourself that I'm breathing in and breathing out.
Seeing that little space between the breaths.
Breathing in.
Breathing out.
If you're with the movement you can say in your mind that the chest is rising,
Our belly is rising.
And falling.
And falling.
When you feel comfortable to leave the internal dialogue,
Being as an observer,
Witnessing the breath or the movement.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Back to present.
We're here now.
You have chosen to practice.
Witnessing,
Being present with what is already present.
Being with you all the time.
Together with the breath,
Together with the movement.
Coming back.
Coming back.
So here.
So here.
Awareness resting on your breath or in that moment.
Observing.
Observing any thoughts.
Also other things that might come up.
You might experience emotions.
You can observe the emotion.
Emotion might have a name.
Always welcome.
Staying as an observer.
Gently.
And it's time coming back to breath awareness.
Breathing out.
Present with it.
And if there's something that it's seeking your attention constantly.
Body sensation or emotion or a thought,
Allow it to be.
See it.
Be with it.
Seeing it as it is in this moment.
When it's time,
The breath awareness or the movement on your belly or on your chest.
In presence.
With senses.
With something that it's present now.
If it's something else,
Then that breath awareness or movement on your belly,
On your chest.
And be present with that.
With your thoughts.
Observing.
With the emotion.
Or sensation on your body.
Giving your full attention.
What is pulling you out from the present moment?
Just look at it.
Look at the thoughts.
Look at the messages from your body.
Look at the emotions.
Be with them.
What is really here now?
In this moment.
With whatever you're present with,
Be fully there.
Observing.
Whatever needs to come to the present moment,
Look at it.
Or staying with the breath awareness.
Or with the movement on your body.
Present with whatever is present.
In this moment.
Observing.
Non-interfering.
Fully aware.
Following that breath.
Being one with the breath.
Or with that moment.
Your breath.
Your movement.
Looking at the rising emotion.
Thoughts.
But any sensations.
Coming back to presence with the breath.
Or movement.
Unallowing.
Whatever seeks your attention.
Can you give full attention?
And when you do,
Can you see what happens?
If you fully allow the body to express,
Emotions to express your thoughts.
You might even see how they link together.
Physical.
Emotional.
Your thoughts.
Observing.
Being present.
Here.
And see anytime there is a story that most likely is there which is related to the story,
To your past or imagination of a future.
Our imagination of imagination.
To be free is to see.
To see these places that pulls you out of the present moment.
And to be free is to see.
And then staying with the breath,
With the movement.
When nothing else is seeking your attention.
Also if random thoughts pass by,
You can choose to be with the breath,
Be with the movement.
But anything that strongly seeks your attention,
Look at it.
It might be a pattern,
It might be a trigger that takes you away from present moment.
This is a good place to look at it.
Observing without becoming it.
Fully aware.
Fully aware.
Observing.
Fully aware.
Fully aware.
You are the observer.
At any moment you can come back into presence.
You can come back here.
You are here.
You are here.
You are here.
In presence with anything that is here right now,
Not few moments ago,
But now.
Not in the future.
Here.
Here.
Here.
Here.
Here.
With whatever is present.
It might be your breath,
It might be the movements on your body.
It might be your emotions,
It might be some thoughts you are looking at.
It might be somewhere in your body.
It might be your mind.
It might be your mind.
It might be your mind.
It might be your mind.
It might be your mind.
In presence.
This is how you breathe.
This is how the movement is right now.
This is what you might feel.
This might be your thought now.
This is how you breathe.
Breath awareness or movement on your belly or on your chest.
This is how you breathe.
This moment.
This is how you breathe.
This is how you breathe.
