We'll begin with finding ourselves in a comfortable seat.
You may sit on the floor or in a chair.
We tune into the spine,
Feeling where the tip of your spine settles into the seat.
We stack the spine,
Drawing upward,
Strong yet relaxed,
Feeling the shoulders over the hips,
Drawing back just slightly through the base of the skull so that the back of the head is in line with the tailbone.
From the belly button down,
We allow ourselves to feel heavy,
And from the heart up,
We lift out of the top of the head.
As you settle into this alignment,
Just notice.
Notice the breath.
Notice the tension.
Taking in a full observation of your system.
Notice where you feel tension most in the body.
Notice the quality of your breath.
Without judging,
Just noticing.
Does your breath feel shallow?
Does it feel deep?
Do you feel the breath more in one spot than another?
As you've entered this mindset of the observer,
Notice if the posture changed at all.
Diving deeper into becoming the observer,
We watch the breath.
Notice the start of the inhale,
The end of the inhale.
Notice the coolness as the breath comes in.
Notice the sensation of the lungs filling.
As you continue focusing on just the inhale,
Maybe you notice the depth and quality of the breath.
Maybe you're able to fill up more.
Maybe you're allowing yourself to breathe deeper.
Letting go of any resistance to breathing in.
See if you can notice that little pause at the end of your inhale as it transitions into an exhale.
The inhale transitioning into the exhale.
Allowing the observer to shift the awareness to the start of the exhale,
End of the exhale.
The breath fighting gravity,
Moving upward and out.
You might notice the heat leaving the nostrils.
You might notice if this carries a different sensation.
Notice the depth of your ability to release the breath.
And notice that little pause at the end of your exhale,
That transition from the exhale back into the inhale.
And now we watch the cycle of the breath,
The start of the inhale,
End of the inhale,
The pause in between the transition,
The start of the exhale,
The end of the exhale,
The transition.
Feel free to start this cycle over as many times as you need.
If the mind wanders,
We just bring it back to the breath.
Noticing just being the observer.
Maybe you notice tensions in the body and you come back to the breath,
Observing the cycle of your breath.
Breathing from the belly button down,
Softening towards your seat,
The heart upward drawing up and the breath radiating from your center.
Of course,
You can stay here for as long as you'd like,
Continuing to watch the breath.
Whenever you feel ready,
We just bring movement and awareness back to the external body.
