Keep your back upright but not too tight,
Hands resting wherever they are comfortable,
Tongue on the roof of your mouth or wherever it's comfortable.
Take a nice deep breath,
Breathing in,
Feel the air move into your body and through into your lungs and breathe out.
And you can notice your body from the inside.
Noticing the shape of your body,
The weight,
The touch and let yourself relax.
And become curious about your body seated here.
What are the sensations you're feeling as you sit with your eyes closed?
Your hands resting on your knees or if you touch your knee.
What is that sensation?
The connection with the floor,
The chair.
Relax any areas of tightness or tension.
Just breathe and soften,
Soften your body.
And as you're breathing,
Now begin to tune into your breath.
Tune into your breath in your body,
Feeling the natural flow of breath.
You don't need to do anything to your breath.
Not long,
Not short,
Just natural.
Breathing in and breathing out.
And as you do so,
Notice where you feel your breath in your body.
Where are you feeling it?
Is it in your abdomen,
In your chest or throat,
In your nostrils?
See if you can feel the sensations of breath.
One breath at a time.
When one breath ends,
The next breath begins.
Breathing in and out.
Find your own rhythm.
And as you do this,
You might notice that your mind might start to wander.
You might start thinking about other things.
If this happens,
This is not a problem.
It's very natural.
Just notice that your mind has wandered.
And you can say,
Thinking or wandering in your head softly.
And then gently redirect your attention right back to the breathing.
So we'll stay with this for some time in silence.
Just a short time.
Noticing our breath from time to time.
Getting lost in thought and returning to our breath.
See if you can be really kind to yourself in the process.
And once again,
You can notice your body,
Your whole body seated here.
Let yourself relax even more deeply.
And then offer yourself some appreciation for doing this practice.
Whatever that means to you.
Finding a sense of ease and wellbeing for yourself and for this day.
And so as I said,
We shall stay with this for some time in silence.
Thinking about the sensations.
And when you hear them gone,
You can gently open your eyes.
And let them both look at you warmly.
So he cannot be Alliance.
I gave up the place on Mount Crrap,
The last time I came on this drive told me I wanted to take it home to Where are you problem of this time.
Discussed still no more it's about me get me
