So from wherever you're coming,
Allow yourself just to redirect your interest and attention to whatever's going on within you.
Practice just allowing all of that to be there without you needing it to be different.
Noticing what's present for you without trying to fix it.
Noticing the flavor of the body and saying,
That's okay.
Feeling the experience maybe of an emotional weather today and it's okay.
So let's notice if the mind is sticky,
What thoughts are particularly prevalent for us.
Then decide to go somewhere else from them.
So whatever you've noticed as you turned inward in terms of noise or thoughts,
Just decide to disengage and come into the breath instead.
There's nothing to do here.
In fact,
The difficult part is undoing.
Can you just let yourself soften into the experience,
Sensation being breathed right now?
Mind will pull you out of the breath.
That's fine.
The noticing is the practice.
You notice the mind has pulled you out and come back to experiencing how it feels to be breathed right now.
So let's just rest our attention in the nose right now and the sinuses.
Simply sense what it feels like for the breath to pass through there.
Maybe noticing as you narrow attention somewhere in the body,
There's a natural relaxation release that happens near there.
Perhaps the face relaxes or the head or the eyes.
This breath is noticed in the nose.
So let's move our attention into the throat now.
Simply sense how it feels in the throat when you breathe,
Allowing yourself to jump lower into the chest,
Sensing experience breath and body in the chest right now.
Dropping lower into the belly and saying belly being breathed,
Allowing your awareness to expand like a lens on a camera to hold the whole path of the breath.
Now maybe body can relax and soften into the flow of the breath more now and just allow yourself to feel the flow of the inhales,
The release of the exhales,
Drop into a space of breath awareness,
Knowing that the breath is an anchor,
A destination where you can return to any time.
Just seeing how you feel now after just allowed your attention to focus on the breath for a few minutes,
Feeling how this breath has brought you home.
