Welcome.
Take a moment to find your comfortable seated posture.
As you begin to become a little bit more comfortable,
Try to release all expectation.
Maybe consider questioning,
I wonder what will come up for me today?
As you sit,
Allow your eyes to softly close.
If that doesn't feel comfortable for you right now,
You can keep a soft gaze.
And briefly become aware of the sounds around you.
Those sounds are coming and going.
Never constant,
Always changing.
Becoming more and more aware that you are the listener.
Listening to these sounds as they come and go.
Gradually shift your awareness to your own body.
And allow your body to rest.
Sense the flow of your breathing,
Your inner body breathing,
Naturally and spontaneously.
Notice the relaxed stillness in your body.
And the smooth,
Effortless flow of breathing.
Begin to focus on the gentle sensations of the breath.
The lungs emptying and filling.
Notice the movement of the abdomen and the sides of the ribcage.
Simply feel the sensations of breathing.
The breath flowing at the pace that's natural and comfortable for you.
The awareness meets the breath.
Noticing and being with the sensations of the repetitive feeling again and again.
And as you're following the flow of your breathing,
Shift your attention to the touch of breath at the nostril openings.
As you breathe out,
Notice the exhalation is warm.
As you breathe in,
Notice the inhalation is cool.
The inhale flows into the exhale.
The exhale flows into the inhale.
Each transition is smooth and restful.
This is your body resting.
This is your body naturally breathing.
Certainly your mind may wander.
That is perfectly normal and okay.
Just notice that you've wandered and point back to the anchor of the ever present sensations of the natural breath flowing in and out through the nose.
The touch of the warm exhalation.
The touch of the cool inhalation.
See if you can allow each breath to come to you.
You are watching this unbroken stream,
The flow of your own breath.
The flow of your own breath,
A resting place for the mind.
Let the sensations of breathing fill the space of your mind.
Notice yourself held by the breath.
Held by the earth.
Ultimately held by this very present moment.
As you rest your awareness in the sensations of your inner body breathing,
Naturally,
Peacefully,
The breath becomes your inner support,
Always here.
Om.
Shanti,
Shanti,
Shanti,
Peace.
Peace to you and all those that you meet along your path.
