And beginning to establish a comfortable upright sitting posture perhaps sitting on a chair,
Cushion or the ground feeling supported,
Balanced and as steady as you can in this sitting awareness of breath practice for the next 15 minutes the spine is lengthening and straight the chest is beginning to open a little more shoulders lowering and gently drawing back the chin can be parallel to the ground the jaw and face are beginning to soften and you may like to lower the gaze of your eyes or close your eyes as you sit here notice the sensations the sensations of sitting what connects to the earth?
Is it your feet?
Bottom?
The sit bones?
Or something else connecting to the ground?
Notice the pressure from this sitting position notice the touch of clothing against the skin and you may be able to notice the air the air against your skin the temperature of the air even and allow this sitting position to support the transition from a doing mode from doing into more of a being mode of mind and as we move into more of a being a being mode can you turn the attention from the body and bring the attention to be with the process of breathing simply breathing noticing the breathing as best you can and the intention of this awareness of breathing practice is to experience the breath as it is we're not looking for any particular outcome or even to relax what we're trying to do is to pay attention to this process of breathing to be with the inhale and exhale in this ordinary everyday process of the breath entering and leaving the body no need to change it or make it different to any other way than what you're experiencing it right now and where do you sense the breath the most or the easiest?
Where do you notice the movement of the breath the most or the easiest?
Perhaps at the nostrils noticing the breath coming and going from the nostrils or maybe it's the chest the chest area you might be able to notice the rise and fall of the chest or maybe it's further down the diaphragm or the belly you might be noticing the movement of expansion expansion on the inhale and then a softening a falling away on the exhale or perhaps you notice the breath this movement of the breath somewhere else there's no right or wrong we're simply trying to be curious about the breath its movement sensations and as best we can be with the breath where we sense it the most and trying to settle the attention there as we settle our attention where we notice the breath the most we may be able to bring in this attitude of curiosity as the mind wanders off and we try to bring it back can we do that with a little bit of gentleness and kindness to bring the attention back again and again over and over as many times as required as the mind wanders off into thoughts perhaps thoughts about this breathing practice or emotions can we gently and patiently bring the attention back to the breath just as it is right now and then again exploring bouncing into this process of the breath coming and going with fresh and kind eyes can you notice the quality of the breath what are you noticing right now about the breath is it short or long maybe deep or shallow is it strong or soft barely perceivable is it rhythmic or more choppy is it constricted or does it have ease and no matter what the quality of the breath for you right now there's no need to alter it or change it in any way we're merely being with the process following each breath and if we can following all the moments of the inhale and then noticing how the breath turns and begins to exhale being with these moments of the full inhalation noticing how and when the breath turns to begin to exhale following all the moments of the exhale as well as best you can continuing to notice all the movements and sensations of the breath and bringing to it bringing to this practice an attitude of curiosity and kindness can you bring gentleness also to this practice knowing that each time the mind wanders off that this next breath that this new breath has never been breathed before seeing this next inhale and exhale that's never been breathed before seeing it with fresh eyes with curiosity and as best we can accepting and allowing the breath as it is knowing that the breath its quality and its sensations will continue to change and to be with this to be with this change as best we can feeling the air.
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