So finding a posture which for you makes stillness possible.
And it is worth taking a moment to find that posture.
And then once you're there,
Just do a little check in.
And how's the body doing right now?
Maybe even do a little scan from the top of the head down to the toes,
Just as if allowing the awareness to kind of flow down through the body like water.
And just seeing how's the body right now?
How's my body?
And how is the mind?
What is the state of mind right now?
Just checking in no particular way things should be.
Just what are they?
And then bringing the attention to the breath.
Only don't work with the breath if it will activate you in some way that isn't supportive of your practice.
In which case work with sound as it's arising and passing away.
But if it feels safe and supportive to work with the breath,
Begin to notice the breath as it's flowing in and out of the body.
And let's work with the breath at the nostrils.
Or even more subtly at the upper lip,
The sensation of the breath as it flows across the upper lip,
As it flows in and out.
And just placing the attention as if you had this precious gem,
Or maybe you found an egg,
Like a nest and there was an egg in it and you were just gently placing that egg on a piece of cotton so that it wouldn't crack.
The kindest and most loving and most gentle placing of the attention on the breath.
So there's no straining.
There's almost no effort.
There's just this relaxation.
The body is breathing all by itself.
The attention is at the nostrils or the upper lip.
And can you relax a tiny bit more?
What can you let go of right now?
And for this last minute or so of practice,
Can you invite in a little bit more stillness?
Little bit more relaxation.
Be kind whenever possible.
It's always possible.
