The mindfulness of breathing letting the shoulder blades slide down the back and feeling the weight of the body resting on the earth noticing the parts of the body that make connection with the earth the weight of the feet you're just seeing sensation of whatever's supporting you perhaps this is the legs or the sit bones maybe it's the back or the head noticing too if there's any tightness in the body we so often spend our days punched looking at our phones or a computer or behind the wheel of a car perhaps allowing the shoulders to roll up and back and down opening the chest perhaps taking a long soothing breath in pausing and as you breathe out taking a long soothing breath now once more breathing in and as you breathe out releasing and letting go taking a few more of these soothing breaths in your own time and perhaps noticing that to breathe in it takes a little energy involves the contraction of muscles and the chest but to breathe out is to release is to let go we let go of the muscles that we use to breathe let go of the air which no longer serves us which you no longer need and we can allow our body to follow the breath and let go what the body's holding we hold so much of our experiences in the body so often there's tightness in the body holding on bracing to an extent we may find that we can release this as we breathe out allowing the breath to return to its natural rate and rhythm and as you breathe out perhaps allowing the mind to follow the breath release relax let go so moving your awareness to sound now noticing the full soundscape surrounding you letting sounds come to you not needing to search them out needing to analyze or label them simply noticing their quality their tone they come and go they change you notice the mind has wandered off gently bringing awareness back back to sounds you releasing awareness of sounds now and choosing if you'd like to move your awareness to the breath this feels available to you right now if not i was choosing to rest on the body on the ground rest awareness and sound maybe noticing the suffer movements the body they move with the waves of the breath if you're choosing to notice the breath moving your awareness to the point where you first notice the breath and to the body and this might be the nose,
The lips this might be the nose,
The lips that was just above the lips the back of the throat spending a little time searching this out noticing noticing where you first notice the breath and at the body so noticing if this place has moved or changed move where you place your focus perhaps noticing the temperature of the breath how exactly changes leave the body so she noticed the movement of the hairs above her lips the nose perhaps the back of the throat where you first notice the breath or somewhere else entirely knowing there's no right way to notice the breath if you notice the spine and releasing awareness and releasing awareness and for the breath first enters the body moving awareness now to the chest sensing the gentle rise and fall and seeing if it's possible to really bring your curiosity to this your interest what does it feel like in this moment in this body to breathe what parts of the body are you noticing rising up as you breathe in where is the motion in the chest noticing how it feels to have the lungs full with air and then relax once more as many times as possible and then as many times as the mind wanders off noticing this and gently bringing your awareness back to your experience in this moment back to your sense of joy and peace bringing your awareness back to your experience in this moment back to your sense of the breath and the chest and releasing awareness of the chest moving awareness for the abdomen noticing the gentle movement of the abdomen as the body breathes sensing the sensations here and each breath is unique similar but not the same for the breath each breath unique and never to be repeated you when the mind wanders off you're noticing where the mind's gone to celebrate this native thing and seeing if you can generally guide your awareness back back to your sense in this moment of the abdomen releasing awareness of the abdomen now perhaps taking another deep soothing breath in pausing another long deep soothing breath out in your own time taking another soothing breath in and out releasing awareness of the breath moving your awareness to the feet noticing the points the feet in connection with the air noticing the body resting on the ground supported by the air and as we come towards the end of this practice time to release practice coming back into the body and noticing what the body needs after stillness finding a little movement moving the fingers and the toes so you stretch and when you're ready slowly starting to open the eyes
