Okay,
So getting comfortable,
You can either sit or lie down or even stand if you're feeling tired or lethargic.
And when you've found an appropriate posture,
Feel free to adjust,
Move,
Stretch,
Wiggle and take a few big breaths,
Drawing the mind more into the body.
And with each passing exhale,
As the breath moves to becoming more natural,
Becoming a little bit more still each time.
And relax.
Scan the body.
Notice any resistance or holding or tension and breathe some space into and around those places.
And draw your attention to the natural breath.
Feel the rhythm,
The slow pulsation,
The expansion and the contraction.
Pay attention to the mechanism,
The process of the breath.
The inhale comes in and expands the lungs,
Broadening the rib cage.
The diaphragm drops and the body accommodates the breath.
And the exhale is just a letting go.
Notice this process.
As familiarity with the process of the breath grows,
Allowing the breath to move through the entirety of the body.
Feeling as if the breath reaches all the way down to the toes and the tips of the fingers.
The breath becoming a bodily experience.
As if the inhales expand the entire body and the exhales relax the entire body.
Releasing the body.
You may also imagine that every pore is drawing air in and releasing air.
Expand and relax.
Releasing the body.
Now allowing your awareness to become a little bit more broad.
Feeling into the environment.
And breathe the environment.
As if the entire space that you're in is breathing with you.
Expanding and relaxing.
Expanding this process.
Feel the environment,
The space pulsating with the breath.
As if the bio medstar passage of the mind as aGb9 Tibet Mission continues.
.
Now allowing the body to disappear,
Emerging of the internal and the external.
And just simply be.
Breath,
Awareness,
Presence,
Pure experience,
All merging.
Be with this experience for as long as you like.
And when you're ready,
Just draw the attention back in.
And slowly,
Notice the mechanism,
The body.
Feel into the bones,
The skin,
The lungs,
The heart,
The physical experience.
Feel the ground beneath you.
And bring a smile to your face,
Radiating the energy of that smile inward and outward.
And take a few deep breaths,
Big inhales,
Long exhales.
And slowly open the eyes,
Little by little,
Taking in light,
Taking in vision.
Pure presence.
Thank you so much for your practice.
Enjoy your day.
