Let's begin to find a seat where you can have a long spine and settle in for about 7-8 minutes.
And before you do anything else,
Just feel your body.
Definitely notice that you have a body.
Notice any sensations that are coming from your body.
And even allow yourself to move again if your body is not where it needs to be in this moment.
Notice your shoulders and notice the muscles that are attached to your shoulders starting to relax.
And then notice that you're breathing.
And try not to alter the breath at all.
Just notice that you're breathing.
And then maybe notice your breath moving in and out of the nose or mouth.
And the sensations of the breath,
The temperature of the breath out of the nose or the mouth.
And maybe that noticing includes feeling the chest,
The ribs,
Or the belly move naturally as you breathe in and out.
And sometimes when we notice our breathing,
We change our breathing and that's okay too.
And then start to hone in on just your in-breath.
So every time you breathe in,
Say to yourself,
I am breathing in.
And follow your breath into your body.
And then we will add to that the out-breath.
So when we're breathing in,
We'll say to ourselves,
I am breathing in.
And when you breathe out,
Say,
I am breathing out.
In this way,
We begin to notice every breath in and every breath out.
Now I am breathing in.
I am breathing out.
And as we continue to notice the breath moving in and out,
You may begin to notice that there's a spot right at the end of the inhale where the in-breath turns into the out-breath.
And then we can even language that I am breathing in,
Turn,
I am breathing out.
And we may notice that the same thing happens at the end of the out-breath.
As we breathe out,
There is a turn where the out-breath becomes the in-breath.
I am breathing in,
Turn,
I am breathing out,
Turn.
I am breathing in,
Turn,
I am breathing out,
Turn.
Spend a moment watching the breath move in and out and watching the places where it turns.
And if the mind wanders,
Simply bring it back to the breathing in,
Turn,
The breathing out,
Turn.
I am breathing in,
Turn.
I am breathing out,
Turn.
And now just like you did at the beginning of this short meditation,
Notice that you're breathing.
Notice the breath moving in and out through the nose or mouth.
Notice how the inner body changes as you breathe in and out.
And when you're ready,
Take a purposeful deepened breath in.
And then let the air out the mouth through with a sigh.
Let's do that two more times.
Take a deep breath in,
Out of your mouth.
And one more like that.
Breathe in,
Hold the breath for a moment,
And breathe out through the mouth.
And when you're ready,
Slowly open your eyes.
Slowly blink a few times,
Return to the light of the room.
And without moving the body too much,
Just notice your body in space again.
Namaste.
