So let's settle into the space.
Settle into this moment and find a reasonably comfortable position.
There's no need for it to be perfect.
Noticing maybe the tendency to search for the perfect position,
Fidget and adjust.
Can we be okay with it just the way it is?
Go ahead and close your eyes.
If you'd like to leave the eyes open,
That's okay as well.
Just find something in front of you to rest your gaze upon.
Something that won't be distracting.
And in this practice,
Working with attention,
Working with focus,
We're going to use the breath as our target,
As our anchor.
It's the place upon which we would like to direct our focus and in turn the place we will return to when our mind inevitably wanders.
When our attention is pulled away.
So bringing that attention now to the breath,
Starting with the very beginning of the breath.
Noticing when does the breath begin and where is the first place that we feel it?
Is it in the nose,
The mouth?
How does it feel?
And then moving with the attention down into the body.
How do we experience the breath in the body?
Noticing the physical sensation of breathing.
What moves?
What expands?
What contracts?
Watching now as the breath transitions.
As our inhale turns into an exhale.
And how does this happen?
Is it a slow,
Smooth transition?
Is it sudden and sharp?
Is there maybe even a pause in between?
What is this transition like for you in this moment?
Moving with the breath through the exhale.
Noticing now where this breath leaves the body.
And can we also find the moment that it ends?
The best we can now moving with each breath from beginning to end.
Following it through the full cycle.
Being as curious and engaged as we were at the very beginning.
Despite the repetitive nature of the breath.
As the mind wanders.
As we find ourselves in the middle of a story,
A narrative.
Thinking about a feeling on the body.
Paying attention to a sound around us.
Exercising our right to choose to come back.
To place our attention where we want it.
To be here with this breath.
Checking in,
Noticing where our attention is at now.
And if need be,
Without any judgment,
Ease that attention back to this breath.
And if the eyes are closed,
You can begin to slowly reopen them.
Slowly letting the light back in.
Begin to bring some small movement back to the body.
And then as you're ready,
Opening back up and fully reconnecting with the space.
Fully reconnecting with your day.
