Arriving fully to the breath.
Find a comfortable seated position.
Place your hands on your knees,
Or just rest them in your lap.
Sit up tall in a relaxed but wakeful posture.
Close the eyes.
And to begin arriving fully to the breath,
Just simply know that you're breathing.
As you breathe in,
Know you're breathing in.
As you breathe out,
Know you're breathing out.
Try this for a few breaths.
Now,
Start noticing the sensations of the breath.
What does it actually feel like to breathe in?
What does it actually feel like to breathe out?
Bring your attention to the tips of your nostrils,
And feel those cool sensations on the inhales,
And the more subtle,
Warmer sensations on the exhales.
Now,
Move your attention to the belly,
And feel the sensations of the belly expanding on the inhales,
And relaxing on the exhales.
Every time you exhale,
See if your body can get softer and more relaxed.
If your mind wanders away from the breath,
Or you get lost in a thought,
No problem.
Just simply come back to this breath.
If you find you're very distracted,
Just ask yourself,
What does this breath feel like?
And then pay close attention to this next breath.
Breathing in,
Breathing out.
Just this breath.
Nowhere to go.
Nothing to do.
Find out how many breaths you can be with before your mind pulls you away.
And when it does go away,
Just simply come back.
So together,
Let's take one deep breath in through the nose,
And slowly out the mouth as if you were blowing out of a straw.
And when you're ready,
Begin to move your fingers and your toes,
And slowly open the eyes.
