Allowing yourself to come into a seated position if that feels okay for you.
Allowing your hands to fall comfortably in your lap however they might be.
Your spine tall.
The crown of your head shining to the sky.
Your feet or your sitting bones placed firmly rooted onto the earth.
And when you are ready gently closing down your eyes or lowering your gaze.
And allowing your whole awareness to come to your breath.
Just noticing your breath as you inhale.
And noticing your breath as you exhale.
Inhaling and exhaling.
And not trying to change your breath in any way.
Allowing yourself to really be quite removed from your breath.
And watching it as a casual observer.
Inhaling and exhaling.
And being really quite lazy.
Gently noticing without any required effort your breath on its inhale.
And your breath on its exhale.
No effort required.
And noticing on your inhale.
I'm inhaling.
And as you exhale.
I'm exhaling.
Inhaling and exhaling.
Your breath like waves on the ocean gently floating in and out.
And you observing from a sand dune.
Watching the waves flowing in and out.
And starting to notice the fullness at the top of each breath.
And the emptiness at the end of each breath.
The fullness on your inhale at the top of your breath.
Before it turns around and goes outwards.
And noticing the emptiness at the end of your breath.
As your breath turns around and the cycle begins again.
Noticing the fullness on your inhale at the top of your breath.
The emptiness on your exhale at the bottom of your breath.
Fullness on your inhale.
Emptiness on your exhale.
Continuing to notice.
The cycle of fullness and emptiness with each round of breath.
Allowing yourself to be curious with the emptiness at the end of your breath.
Breathing in fullness.
Breathing out emptiness.
And breathing in.
And breathing out.
Noticing how it feels for your chest to be empty.
Noticing how it feels for your belly to be empty.
And diving into each empty pause at the end of each out breath.
And allowing yourself to sit in that micro moment of stillness.
And seeing if you can on each out breath if you can.
Gently expand that feeling of stillness.
A little bit more.
Like a ripple in the water.
Stillness expanding on each out breath a little bit more.
And taking as much time as you need to stay with this cycle of breath.
And still each moment of stillness for yourself.
For as long as you need.
