Begin by finding a comfortable position to lie in.
Make sure that your body is symmetrically spread on the ground.
Take a few moments to wiggle and find a really comfortable position.
Start by noticing all the points of contact between your body and the ground.
Start from your feet and work your way upwards.
Also notice if your body weight is evenly spread out between your right side and your left side.
With each exhalation,
Just allow the body to become a little bit softer,
A little bit more relaxed.
And gently move your attention to your breath.
Don't change your breath and don't force it in any way,
Just notice the way you are breathing.
Bring your palms onto your belly,
One palm on top of each other or one beside the other.
Start noticing the movement in your belly caused by the breath.
Don't try to exaggerate this movement or direct it in any way,
But just keep the belly relaxed and observe the rising and falling of the belly with the breath.
Notice that together with your belly,
Your palms,
Your hands,
Your wrists are also moving.
Can you try to sense those very subtle,
Very small movements?
Just moving up and down together with the belly.
Can you allow this movement from your palms and your wrists to travel up your forearms all the way to your elbows?
Can you feel this very subtle movement starting from your belly,
Then going through your wrists and all the way down to the elbows?
If you are not sure whether the movement is actually happening or not,
Then for a moment make your wrists and make your elbows very stiff.
Then take a breath in and out and see the difference.
Relax your arms again and take another breath and notice any changes.
Changes in the sensations in your arms,
But also changes in the quality of your breath.
Try to keep your entire body relaxed.
Noticing the movement in the belly,
In the wrists,
In the elbows.
And then can you also allow this movement to travel even higher up onto your shoulders?
Notice this ever so subtle movement in the shoulders caused by the breath.
Notice anything?
Just keep your shoulders relaxed.
Can you also keep your neck and your entire head so relaxed that you allow this wave of the breath to come all the way up through your neck and into your head as well?
Can you notice the very subtle movements of your neck and your skull expanding and contracting with each breath?
Once again gently bring your attention to your belly and again observe the movement in your belly up and down.
And can you relax your pelvis,
Your pelvic floor,
Your hips?
Make them very soft,
Heavy on the ground and allow the movement of the breath to start traveling downwards.
Can you feel your breath affecting the movements in your pelvis?
Very small movements,
But still they are present.
If you are not sure whether the movements are really there or not,
Again you can make your pelvis and your hips very stiff.
Take a breath in and out and notice any differences.
If it is still hard to feel the movement in any particular body part,
You can just imagine the movement there.
Noticing the very gentle,
Very subtle swaying of your pelvis,
Can you allow this movement to transfer to your knees and also all the way down to your feet and ankles?
Can you feel your breath in your entire body?
From the top of your head down to your toes,
Your entire body expanding and lightly contracting with the breath.
Can you stay just an objective observer,
Not interfering with this process,
Not trying to do or not do anything,
But just allowing the body to breathe itself?
Keep noticing the flow of the breath through your entire body.
Maybe in some parts the breath flows freely and you can feel the movement,
But maybe in some other parts you feel some constriction or you don't feel any movement at all.
Just observe this.
Don't force anything,
But just try to keep the body relaxed.
And again,
Whenever you cannot feel the movement,
It's okay to just imagine it or visualize it.
As your entire body is breathing itself,
Start also noticing different sensations in your body.
How does it feel to lie on the ground,
To touch the ground?
What is the touch of your clothes like?
What is the touch of the air like on your skin?
Or any other sensation deeper in your skin or in your muscles or your other tissues?
Observe your sensations moment to moment without trying to cling to any one of them or push some others away,
But just allowing them to emerge and then disappear.
Observe your body as a unified field of sensations and movement of the breath,
Happening moment to moment,
Fresh with each new breath.
Also start observing the relation between your body and the ground as you breathe.
How does the center of your body weight change?
Ever so slightly as you inhale or exhale or does it stay the same?
For the next few moments,
Stay with the sensation of your breath in your entire body.
Whenever you are ready,
Slowly start making small movements,
Wiggling your toes,
Your fingers,
Rolling the head from side to side.
Still don't lose the feeling of the breath in the entire body,
Even as you move.
At your own time,
Gently turn yourself to lie on one side.
Keep your eyes closed and take a few moments to notice the sensations in your body.
Also notice the flow of your breathing,
But also notice what is going on in your mind and in your heart.
How are your thoughts,
Your feelings,
Your attitude?
Whenever you are ready,
Gently push yourself up into a comfortable seated position.
And see if in this position you can also awaken the feeling of breathing with the entire body,
Keeping the belly relaxed,
Shoulders relaxed,
Allowing the breath to flow freely in and out.
Keep your eyes closed for a few more moments and at your own time stand up.
Find a comfortable position to stand in.
And again standing upright,
Can you still find this sensation of breathing with the whole body,
Maybe even noticing gentle swaying of the body from front to back?
Or maybe not,
Don't force anything,
But just allow the body to express the movement of the breath freely.
Whenever you feel ready,
You can open your eyes and maybe take a few very slow steps,
Still not losing the feeling of breathing with the entire body.
