Let's take a moment to pause and just reflect on what's happening in the moment,
In the body,
Moving your attention from the outside into the breath,
Noticing its pace.
Whether you're using your nose or mouth,
You may be able to feel the heartbeat and really engaging in the system,
Remembering that you are having a human experience.
Placing your attention at the nose or the lips,
Following the breath into the body as it crosses the threshold,
Feeling the sinuses or the mouth,
Touching the tongue,
The lips,
The teeth,
Following the breath to the back of the throat as it goes down even further into the chest,
Into the lungs,
Expanding the ribs in every direction.
You might feel your arms lift from your chest,
Rising and falling,
The breath expanding the stomach,
The diaphragm moving,
And the whole body breathes,
The oxygen moving around the whole body.
Now,
Following the exhale,
The shrinking of the stomach,
The pushing of the chest and lungs,
Feeling the air as it comes back up the throat and out the mouth,
Becoming curious of the texture of the air as it leaves the body,
Feeling the heat and moisture,
Staying with the breath as long as you need to.
