So just start by letting your weight settle down through your legs,
Down through your sit bones.
Let your shoulders relax.
And your upper body alert.
Chest broad.
And just softening your belly.
And softening the chest.
And bring your awareness down into your belly.
And just feeling the breath in the belly.
And just noticing the breath.
You don't need to change the breath or breathe in any special way.
Just feeling how the breath moves in,
Turns around and goes back out again.
And how the belly rises and falls with the breath.
And when you start thinking about something,
Just include the breath,
Include your body.
Feel the belly.
And now bring your awareness up to the chest.
How does the breath move the chest?
As you breathe in,
Can you feel the rib cage lift and expand?
And as you breathe out,
Can you let your shoulders relax a little?
And when your mind wanders,
You just come back to the breath.
The gentle rise and fall of your chest on the breath.
And then bring your awareness to the place where the breath first enters the body.
The sensations there,
It could be the tip of the nose,
The nostrils,
The lips,
Perhaps a soft brushing at the back of your throat.
Let your awareness rest on that point where you feel the first touch of the breath.
And then bring your awareness up to the chest.
And now you can start to broaden your awareness out,
Moving through the chest,
The belly,
The whole of the body.
Have a sense that you can breathe through every pore in your body.
Feel the sense of lifting,
Opening,
Expansion as you breathe in.
And a releasing and a letting go as you breathe out.
The whole body being breathed.
And then coming back to the belly.
Feeling the breath in the belly.
And beginning to let go of the practice.
