So ask your body to be comfortable and relax and find a position it's vaguely pleased with.
Allow the breath to send that intention at the core of your body,
So your body can be as receptive as possible to do this practice.
Imagine that as you breathe in and out through the nose,
That breath is moving all the way down to the feet as you breathe in and all the way up and out to the top of your head as you breathe out.
And as you do this,
Get a sense of your whole body,
Just like you can feel every part of your body at the same time.
And we can use the breath to realize this intention by following it down and feeling all the parts of our body as we breathe in and then following it up and refeeling all the parts of our body as our breath moves up.
As we do this,
We say to ourselves,
I am this body.
I am this body.
And then let's move our focus as we breathe in and out to the breath itself.
As we breathe all the way down,
You get a sense of that breath and our awareness that moves with it.
And as we exhale and the breath moves up through the body,
You get a sense of that part of our breath and our awareness that moves with it.
And we leave the focus of the body behind and simply focus on the awareness that moves down and up as we breathe in and out.
Spaciousness inside the body as we breathe in and the spaciousness inside the body as we breathe out.
We say to ourselves,
I am this breath.
I am this breath.
And as we do this,
We notice that the mind is tracing its awareness down and up.
Mind can see the body and the spaciousness of the breath.
You can hear my voice and the voices inside our heads that continue to talk as we breathe in and out.
The mind is aware of everything.
You notice our breathing and our thoughts and the sounds we're hearing all together.
This is also part of who we are.
We say to ourselves,
I am this mind.
I am this mind.
And then noticing the body,
The breath,
The thoughts,
We can also look down at all of them and notice that not only are we on this mind,
But we're the awareness that notices all these things.
We can watch ourselves watching ourselves.
We can look at ourselves from a distance.
We can even imagine that we are sitting five feet above ourselves looking down,
Watching our own thoughts and our breath and our body.
I am this awareness.
I am this awareness.
As we see deeper into that practice,
We allow ourselves to relax into the awareness and just be here for a moment.
I am this awareness.
I am this awareness.
I am this awareness.
I am this awareness.
Let's bring our palms together in front of our hearts.
Namaste.
