Settling into a comfortable sitting posture,
Sitting on whatever feels comfortable for you and adopting a posture that for you embodies a sense of dignity and an intention to be awake.
If sitting on a chair,
Perhaps sitting away from the back of the chair such that your back is upright and self-supporting.
Your neck and shoulders relaxed and your head resting comfortably between your shoulders.
Having your legs uncrossed and your feet flat on the floor.
Your hands resting easy on your lap or knees with your palms facing upwards if that is comfortable.
And closing your eyes if that is comfortable for you or simply dropping your gaze on the ground in front of you.
Arriving fully into this moment and making any necessary adjustments to ensure that you are comfortable.
And then bringing your awareness to your breath.
Becoming aware that there is an in-breath followed by an out-breath.
Noticing sensations of the breath wherever it feels most vivid for you.
This may be in the nostrils,
At the back of your throat,
The rise and fall of the chest or way down in the belly area as the belly rises on the in-breath and falls away on the out-breath.
Noticing the different sensations with each breath.
Tuning into each breath.
Allowing the breath to anchor you into the present moment.
Each breath unique.
Sometimes the breath is shallow and seems to just happen in the background unchecked.
And other times the breath is deep and demanding of some effort.
You'll soon see that there is no need to change your breath.
Simply allow the breath to breathe itself because it knows how to.
And at some point the mind will wander off elsewhere.
To thoughts,
Images,
Memories about the past and plans for the future.
This is normal because that is what minds do.
They do have a tendency of wandering off here,
There and everywhere.
And there is no need to judge or to criticise yourself for this wandering mind.
Your task is simply to notice where the mind has gone and gently and kindly guiding it back to the breath.
This breath.
And this breath.
Tracking the in-breath for its full duration.
And the out-breath for its full duration.
Just breathing.
Following the breath.
Noticing the sensations in the belly as it rises on the in-breath and falls away on the out-breath.
And if the mind wanders off again,
Simply noticing where it has gone and kindly escorting it back to the breath.
If it wanders off a thousand times,
Guiding it back a thousand times.
This is the practice.
This is part of a curriculum.
This is normal.
Just following the breath.
This breath.
And this breath.
And this breath.
Checking in with your posture from time to time.
Following the breath.
Tuning into sensations of the breath.
Just breathing.
And of course the mind will wander off again.
And with patience and kindness,
Putting your hand on its shoulder and escorting it back to sensations of the breath where you feel it the most.
Being with the breath.
Not thinking about the breath.
Just breathing.
And at some point when it feels right for you,
Expanding your awareness around the breath to include the whole body sitting here.
As if the whole body is breathing.
Becoming aware of the space the body takes up and the space around the body.
Becoming aware of sensations in and around your body.
And as we end this practice,
Taking this sense of spaciousness and sense of awareness to the next moments of your day.
Remembering that the breath is always available as an anchor to reconnect to the present moment at any time.
When you're ready,
Opening your eyes.
