Take a comfortable position and close your eyes.
Notice all the sounds and movements going on.
Simply hear.
Simply listen.
There's no need to change anything or make the conditions more optimal.
This is perfect.
Gently bring attention to your body and know that you are sitting.
Feel your feet,
Legs and buttocks.
Touch down on your support and the earth.
Your hands resting on your legs.
Bring energy to your spine,
Lengthening without forcing.
Listen and tune into your own breathing.
Feel your breath as a full body sensation from head to toe.
If you don't feel movements linked to your inhale or exhale,
Choose a part of your body and be particularly aware of it like your chest,
Abdomen or nostrils.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
In what ways does your breath move your body?
What are your breath's qualities?
Is it long,
Smooth,
Short,
Warm,
Choppy,
Cold,
Light,
Heavy,
Tingling?
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Are the sensations of your in-breath stronger or more obvious than your out-breath?
Or is it the reverse?
Be alert,
But don't force your attention.
Be very receptive.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
As you observe breath sensations,
You may find it's more vivid on one side of your body than the other.
Is the rising and falling,
Or in and out movement of the breath evenly distributed or more vivid to the left or to the right?
You're not trying to send the breath anywhere or make it different in any way.
Simply watch,
Noticing what happens when you breathe in and breathe out.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Be with the full experience of your breath,
Adding nothing,
Subtracting nothing.
There's no special place where you're supposed to feel the breath,
Just wherever it is.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
Gently bring your awareness back to the sounds and movements going on around you.
Try to keep mindfulness alive as you move from here to wherever there is.
Listen and tune into your own breathing.
Listen and tune into your own breathing.
