And feeling the weight of the body noticing those parts of the body that make connection with the earth the parts whose might be right now feeling the sensation of the feet they make contact with the ground the sit bones every parts of you are touching touching the ground supported by the earth to this breathing body you don't need to change the breath we're noticing feeling your curiosity and your interest to the breath and with this awareness if you notice that the breath doesn't feel like a safe place for you today it doesn't necessarily every day and you can always return to the body on the ground perhaps to noticing sound and if you're staying with the breath noticing the gentle movement perhaps noticing the in-breath noticing it takes a little energy to breathe in the muscles of the chest contract the diaphragm the muscles between the ribs the ribs move forwards and up as air is pulled into the body but to breathe out to breathe out is to release these muscles is to relax is to let go allowing the whole body to release and let go with the output removing your awareness now to the point where you first notice the breath enter the body so this might be the tip of the nose the lips the mouth or the back of the throat spending a little time being interested noticing how do you sense this right now in this moment?
And once you've noticed this spot just gently allowing your awareness to rest here perhaps noticing if there's a subtle difference in temperature between the in-breath and the out-breath sensing that sensation with the breath as it moves past this part of the body releasing awareness of this point to the full journey of the breath catching the breath enter travel down the throat fill the lungs travel back out again you may notice that there's a short gap between the in-breath and the out-breath and between the out-breath and the in-breath and when you notice your mind's wandered off knowing that nothing has gone wrong this is the nature of the mind the mind will move elsewhere celebrating this noticing noticing where the mind's gone knowing that's okay gently and kindly hiding your focus back to the breath as many times as the mind wanders off gently bring the mind back as we come towards the end of this practice releasing our awareness of the breath bringing your focus back to the feet on the ground or the sit bones or the hands whichever you like to bring your focus to perhaps taking a deeper breath in and out and starting to bring a little movement to the body moving the fingers and the toes and when you're ready slowly starting to open your eyes Namaste
