Let's begin by adopting a sitting posture on a chair or on the floor.
Allowing your posture to be stable.
Sitting up tall and wakeful.
Relaxing the shoulders and resting the hands on the lap.
Taking a few moments now to become aware of what is present for you right now.
You might notice sounds around you.
Thoughts lingering in the mind.
Emotions arising and changing.
Parts of the body calling for your attention.
Allowing the present experience to be just the way it is.
One moment at a time.
Simply acknowledging what is here for you.
When you're ready,
Gently bring your attention to this body.
Sitting here.
Breathing in and breathing out.
How do you know that you're breathing?
Which parts of the body tell you that you're breathing right now?
Directing your attention to the part of the body where you best sense the breath.
You might bring your attention to the nose area.
Becoming aware of the air flowing in and out through the nostrils.
Notice the air flowing into the nostrils,
Traveling down the back of the throat and into the lungs.
And notice how the breath leaves the body through the nose.
You might also pay attention to the touch of the breath just under the nose and above the upper lip.
Notice the temperatures of the breath.
Is there coolness?
Is there warmth or heat?
You might rest your attention on the movements of the breath in the body at the shoulders or the chest area.
Watching this part of the body rising as you breathe in,
Falling as you breathe out,
Or paying attention to the belly area.
As you breathe out,
Notice the belly releasing.
Just allowing the attention to follow the movements of the breath in the body.
Notice if there's a tendency to want to change or control the breath and explore the possibility of just allowing the breath to be the way it is in each moment.
So if the breath is deep,
Just allow it to be deep.
If the breath is shallow,
Just allow it to be shallow.
From time to time,
The attention may get distracted or wander off to thoughts.
When that happens,
Gently invite the attention back to the breath in the body.
One inhalation at a time.
One exhalation at a time.
Using gentleness to every breath.
There's nothing you need to do to the breath.
Simply know that you're breathing in each moment.
Total awareness of every breath.
Allowing the breath all the way in and all the way out.
If the mind drifts away again,
Simply escort the attention back to the breath in the body.
One breath at a time.
As we arrive at the end of this practice,
Taking a deep breath in,
Exhaling completely,
And gently opening or widening your eyes.
Giving yourself a few moments to transition out of your posture.
