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Resting in the sensations of breath.
Wherever it's easiest to observe them.
Could be the nostrils or the low belly.
Maybe there's a sense of the whole body breathing.
Perhaps the sensation of breath is prominent in some other way.
Wherever,
However,
It's easy to be with and experience the breath in the body.
Inviting ourselves,
Allowing ourselves to rest there,
To rest into awareness of breath in the body.
And solidly committing for this period of practice to stay with that sensation of breath wherever we've chosen as much as we can.
It's only 10 minutes.
Doesn't have to be perfect.
Just choosing a spot and resting there.
Experiencing and exploring the sensation of breath in the body.
Feeling the breath come and go.
And of course the mind wanders.
That's what it does.
The mind has a mind of its own.
It's okay.
It's no problem.
We just come back to the sensations of this moment as often as we can remember.
Resting in the here and now.
Feeling the breath in the body.
Feeling the breath come and go.
In and out.
Noticing that as we explore the breath coming in and out.
There are some discrete sections.
There's the in and then there's a gentle pause.
There's the out and another pause.
So there are four sections.
The in breath and the pause.
The out breath and the pause.
Can we feel into each of them fully?
Being attentive to each section of the breath.
Diving a little deeper.
Coming to know the breath more and more intimately.
Coming back to the sensation of breath again and again.
Every time we notice that the mind has wandered.
Every time we wake up we come back to the here and now.
Feeling the in breath and the pause.
The out breath and the pause.
Being with the breath in the body as much as we can.
Be with all of the experiences that arise including the sound of the bell.
The sound of the bell.
Opening our eyes.
Moving our bodies.
Stretching.
Seeing.
Being present to it all.
And as much as we can taking this presence with us into whatever unfolds moment by moment.
