Sensation Of Breath: A Mindful Practice For Deep Awareness

Settling into this moment,

Allowing the attention to come into the body,

And close your eyelids,

Breathing in and out through the nose.

Travel down to your bottom ribs,

Feel them flare out on the in-breath and contract in on the out-breath.

Slow the breath down a tad,

Finding the rhythm,

The natural motion of your breath.

Create a mild focus on your bottom ribs,

Feeling them flare out on the in-breath and contract in on the out-breath,

Softening the belly in unison with the ribs flaring out and in.

Notice the edges of your eyes and let them melt,

Allow your jaw to be slightly open and drop your shoulders.

Close your eyes,

Soften your tummy,

Effortlessly keeping a mild focus on your bottom ribs,

Flaring out on the in-breath as the body widens and contracting in on the out-breath as the body lengthens.

And when the mind wobbles and thoughts come back to the sensation of the ribs flaring out and contracting in,

Soften your shoulders,

Easily attention comes back to your bottom ribs,

Flaring out on the in-breath as the body widens and contracting in on the out-breath as the body lengthens.

Your thoughts will wobble about and when you notice you just started thinking,

Come back to the feeling of the sensation of your ribs moving with each breath,

My voice will be silent for a bit.

And as you bring this meditation to a close,

Point and flex your feet,

Rotate your ankles,

Travel up your legs and into the body,

Up and across your shoulders and down your arms and into your hands as you open and close them and into your throat and into your jaw as the edges of your mouth lift up,

Bring your attention to rest behind your eyelids.

On your next exhalation,

Your eyes open slowly as a smile washes across your face,

Sending the message of peace and gratitude for this time.