Make your way to a comfortable either seated position or laying down.
Close your eyes or just soften your gaze down to the floor.
Relax your shoulders away from your ears.
Bring your awareness to your breath.
Bring your awareness to the spot in between your two nostrils.
Just notice the sensation of your breath here.
As you inhale you'll feel a subtle little breeze moving in through your nostrils.
As you exhale you'll feel the air leaving your body through the nostrils.
See if you can hold your awareness at that point for the next few breaths.
Noticing the sensation of the air as it moves in and back out through your nostrils.
Now see if you can follow your inhale as it moves from outside of the body past the nostrils down into the body.
Just focus on trying to follow your inhale for the next few breaths.
Notice as the air moves in from somewhere outside of the body right past the nostrils,
Down the throat and into the lungs where it's spread throughout the rest of the body.
As you exhale just simply let go.
Notice any sensations.
Notice where your mind wants to go as you follow each inhale and let go as you exhale.
Now switch your awareness to the sensation or the experience of exhale.
Notice the air as it moves from inside of the body back up and out through the nostrils.
Notice any sensations or feelings that arise with this experience.
Now see if you can follow your inhale as it moves down into the body and then also your exhale as the air moves back up and out of the body.
See if you can notice where that change happens,
Where the change from your breath being an inhale to your breath becoming an exhale.
You can notice where in the body that that flip is happening.
Don't worry about searching for the correct answer,
Trying to make your breath perfect.
Now check in with your physical body.
Just quickly make sure that the concentration isn't causing tension in the body.
So make sure to relax your shoulders away from your ears.
If your hands are on your knees,
Just check in to make sure you're not squeezing.
Relax your jaw.
Soften your eyelids.
The spot in between your two eyebrows.
When you're ready to end your breath awareness practice,
Deepen your breath just a little bit and sigh out through your mouth.
When you're ready,
You can open your eyes.
Just notice how you feel after your practice.
Take a moment and commit how you feel to memory.
You can also take a moment and commit how you feel to your breath awareness practice.
When you're ready,
You can open your eyes.
Just notice how you feel after your practice.
When you're ready,
You can open your eyes.
Just notice how you feel to your breath awareness practice.
When you're ready,
You can open your eyes.
Just notice how you feel to your breath awareness practice.
When you're ready,
You can open your eyes.
Just notice how you feel to your breath awareness practice.
When you're ready,
You can open your eyes.
Just notice how you feel to your breath awareness practice.
When you're ready,
You can open your eyes.
Just notice how you feel to your breath awareness practice.
